Pull Weeds, Not Your Muscles
The above is the advice from the Colorado
Chiropractic Association (CCA) and appeared as
a PRNewswire release on May 27, 2004. The article starts
out by noting that bending, reaching, and digging in
the garden can provide a great workout, but if you're
not careful you can get hurt.
The article suggests that a warm-up and
cool-down period is just as important for gardening
activities as it is for sports. The CCA also recommends
stretching before engaging in gardening. They
also recommend that if you feel aches and pains from
gardening, and the pain persists, consider visiting
a doctor of chiropractic.
The article gives several tips for stretching
that should be done before gardening.
- Stand up and prop your heel on a back
door step or stool with your knee straight. Bend forward
until you feel a slight pull in the muscle at the
back of the thigh, called the hamstring. Hold the
position for 20 seconds, then relax. Do the stretch
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 you left hand. Pull your
heel toward your buttocks to stretch the quadriceps
muscles at the front of your 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 it for 10 seconds, then
reverse.
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