Plant and rake without the ache

Reprinted with permission from the Ontario Chiropractic Association.

Gardening is a great way to stay active and have fun in the sun. But many people sustain injuries that could easily have been prevented with a little know-how.

S-t-r-e-t-c-h before you start

To plant and rake without the ache, do each of these stretches five times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.

Overall conditioning:

Take a walk, even on the spot. Ten to 15 minutes should do it. Don’t forget to lift your knees and gently swing your arms.

Your sides:

1. Extend one arm over your head
2. Bend left from the waist
3. Hold for 15 seconds and repeat to the right

Your thighs:

1. Lean against a tree
2. Bend your right knee and grasp your ankle with your left hand
3. Hold for 15 seconds and repeat with your left knee

Your hamstrings:

1. Stand
2. Reach your hands to the sky
3. Then, bending at the waist, reach toward your toes
4. Hold for 15 seconds

Your wrists:

1. Hold one arm out in front of your, palm down
2. Bend your wrist until the fingers point to the ground
3. Use your opposite hand to hold this position
4. Place your hands in “prayer” position, and press palms together
5. Keep your arm straight and place your palm in the “stop” position
6. Use your opposite hand to hold this position

Your shoulders:

1. Let your arms hang loose
2. Rotate your shoulder forward, then rotate back

Your arms and shoulders:

1. Hug yourself snugly
2. Slowly rotate at the waist as far as is comfortable to the left, then right

Your back:

1. In a seated position, bend from the hips, keeping your head down
2. Reach for the ground

If it hurts, see a chiropractor.

Chiropractors are highly educated and specially trained musculoskeletal experts. Your chiropractor can treat aches and pains, as well as build customized stretching routines and whole-body wellness strategies in conjunction with your chiropractic treatment. Consult with your chiropractor or find one near you.