Prevent Gardening Injuries

Gardening - Dig In!!

Everybody likes to make their yard look beautiful. Taking just a few steps to prevent gardening injuries after our winter hibernation will make this even more enjoyable. Your goal this year is to have beautiful gardens and grass like carpet, so don't waste any time getting started.

Think about every time you dig in and start pulling weeds. You are working your upper body. When you use rotating equipment like the "claw", you again get a major upper body workout. And what about when you rake the leaves and use the hoe? You are using your biceps, triceps, shoulders, and back muscles. When you squat down and dig, you can target your butt (gluteus maximus) and your legs (quads). You can even get your heart rate up and get a cardio workout in while mowing the lawn. Before you dig in and start your gardening, follow these simple tips to reduce aches and pains commonly reported after gardening.

1. Start with a quick warm up of 5-10 minutes. This will prepare your body for its upcoming workout.
2. Always keep your abdominal muscles tight. Pull them in toward your belly button. This will help protect your back.
3. When lifting, remember to use your legs and not your back
4. When carrying objects, keep them close to your stomach. Don't hold them out and away from you.
5. Try to remember to use good posture and remember to breathe.
6. To really boost your outdoor capabilities, add a few resistance training exercises to your daily routine.

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