Pulling Weeds, Not Muscles

Many homeowners trade in their treadmills this time of year for exercise of the garden variety.  Bending, reaching and digging in the garden can provide a great workout, but can cause muscle injury if precautions are not taken. 

 “A warm up and cool-down period is just as important for gardening or doing yard work as it is for any other athletic activity,” states Dr. J. Michael Flynn, “stretching during those periods is essential to prevent injuries, pain, and stiffness.”

Before stretching for any activity, there are a few tips to keep in mind.  Breathe in and out slowly throughout stretching exercises; stretch gently and smoothly, do not bounce or jerk your body in any way; and stretch as far as you can comfortably.  You should not feel pain.  

The following are a few simple stretches you can try at home:

• Stand up and prop your heel on a back door step or stool with you knee straight.  Bend forward until you feel a slight pull in the muscle at the back of the thigh, the hamstring.  Hold the position for 20 seconds, then relax.  Do it once more, then repeat with the other leg.  
• Stand up and put your right hand against a wall or other stable surface.  Bend your left knee and grab your ankle with your left hand.  Pull your heel towards your buttocks to stretch the quadriceps muscle at the front of the thigh.  Hold that position for 20 seconds, relax and do it again, repeat with the other leg.
• Weave your fingers together above your head with your palms up.  Lean to one side for 10 seconds to stretch the upper body, then reverse.  Repeat two or three times.
• “Hug your best friend” Wrap your arms around yourself and rotate to one side, as far as you can go.  Hold for 10 seconds, then reverse.  Repeat two to three times.  

There are many more stretching techniques that can enhance all of your physical activities.  Look for stretching guides at your local bookstore.  Finally, be aware of your body’s form while working in the yard.  Kneel, don’t bend.  Alternate your stance and motion as often as possible to balance the muscles being used.  

When the damage is done…

If you are already feeling the aches and pains of gardening, there are ways to alleviate the pain:  Apply a cold pack during the first 48 hours of symptoms.  If the pain persists longer than 48 hours, consult a doctor of chiropractic.  Studies show that chiropractic care is more effective than traditional medical treatment for low back pain in particular.  More than 30 million Americans used chiropractic last year for these types of problems.  Most of all, have fun, enjoy the nice weather, and be safe.  

Ask your Chiropractor today! Call our office today at (908) 813-8200 or complete our easy online form to schedule an initial consultation.

He who takes medicine and neglects to diet wastes the skill of his doctors.  ~Chinese Proverb



Dr. James Fedich
CHIROPRACTOR
info@villagefamlychiro.com
http://www.villagefamilychiro.com/

This is not intended to diagnose, treat, or cure any disease.  This information is not a substitute for the advice of a doctor.