Dr. Heller is a chiropractor with additional education and training in strength and conditioning, both for athletes and non-athletes. Her post-graduate education has focused on extremity injuries, women's health, and nutrition. She also has extensive experience in teaching aquatic exercise classes. http://www.healthritellc.com Safe Gardening Tips
Jessica Heller, DC, CSCS
With summertime activities getting into swing, many people are spending time outside planting, weeding, and tending to their gardens. Even though gardening is a chore for some and a hobby for others, it also provides an intense workout, using all of the body’s major muscle groups. It is important to prepare joints and muscles prior to gardening to protect your back from all the bending, twisting, reaching and pulling it entails. Like any exercise, gardening requires proper warm-up and technique to avoid injury. The simplest warm-up is walking. This should be followed by some flexibility exercises. When doing the following stretches, do not bounce, and only go as far as you comfortably can.
While standing, prop one heel up on a stool or step. Keeping your knee straight, lean forward aiming your chest toward your toes. You should feel a stretch in the back of the thigh (hamstring). Hold for 30 seconds, the repeat on the other side.
Stand up, balance yourself, and grab one ankle from behind. Pull your heel toward your buttocks, and hold for 30 seconds. You should feel a stretch in the front of the thigh, or quadriceps muscle. Repeat with the other leg.
While standing, clasp your hands above your head. Lean to one side and hold for 30 seconds. Repeat on the other side.
Proper form will also help you avoid injuries:
• Use long-handled tools to avoid forward and sideways bending.
• Switch hands frequently when raking or hoeing.
• Bend from the knees, not the back, when picking up yard waste or emptying the grass catcher.
• Keep overhead work limited to five minute episodes.
• Carry medium to small- sized loads close to your body, or use a wheel barrow or wagon to avoid back strain.
• Save heavier work for midway through your chores so you are more warmed up.
• Use knee pads when kneeling.
• Kneel down instead of bending over for prolonged periods.
• As with all exercise, drink a lot of water to prevent dehydration.
Gardening properly and safely will help you grow stronger. You can burn up to 300 calories per hour. Using the above tips will make your gardening more enjoyable and pain free. If you have any questions about how you can tend to your yard and avoid injury at the same time, please contact Dr. Heller at (414) 774-2300.