Plant & Rake

👩‍🌾 Gardening is a great outdoor activity anyone can enjoy. BUT, like any other location in the home, the garden is also a place where injury can occur. 🌷

These helpful tips will keep your back in check and your garden in bloom.

✅ Warm Up Before you Start

Before you get going, warm up your muscles with a brisk 10-minute walk around the block or even on the spot. Swing your arms and lift your knees to enhance the benefits.

✅ S-t-r-e-t-c-h

Follow your warm up with these easy, low-impact stretches.

Repeat each stretch 5️⃣ times. Relax and do not overextend when you stretch.

Remember to take frequent stretch breaks while working in the yard.

1. Your Sides

• Extend your right arm over your head.

• Bend toward the left from the waist.

• Hold for 15 seconds and repeat on the other side.

2. Your Thighs

• Steady yourself against a tree, wall or railing.

• Bend your right knee and grasp the ankle with your left hand.

• Hold for 15 seconds and repeat with your left knee.

3. Your Back

• In a seated position, bend forward from the hips, keeping your head down.

• Touch your fingers to the ground.

4. Your Wrists

• Hold one arm out in front of you, palm down. Bend your wrist until the fingers point to the ground. Use your opposite hand to hold this position.

• Hold one arm in front of you and place your palm in the “stop” position. Use your opposite hand to hold this position.

• Place your hands in “prayer” position, and press your palms together.

5. Your Arms & Shoulders

• Let your arms hang loosely at your sides; rotate your shoulders back and forth.

• Hug yourself snugly and slowly rotate at the waist to the left and the right.

If you experience back pain that lasts more than a few days, consult with one of our experienced chiropractors for an evaluation.

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