Gardening Exercises and Back Care Tips

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( – April 13, 2013) Potters Bar, Hertfordshire — Gardening can provide a great workout, but more often than not it consists of prolonged poor posture, broken up with awkward bending, twisting, reaching and pulling.

The back, upper legs, shoulders, and wrists are all the major muscle groups affected when using your green thumb. By performing the following simple stretches before undertaking any garden task will help prevent injuries, pain and stiffness.

Pre Gardening Exercises

o Before stretching, there are a few tips to keep in mind. Breathe in and out slowly throughout each stretching exercise until the muscle is stretched to its furthest point. At that point, hold your breath in. When you relax, breathe out. 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.

o Stand up and prop your heel on a back door step or stool with your knee slightly bent. Bend forward until you feel a slight pull at the back of the thigh, called the hamstring. You may need to stabilize yourself by holding onto a garage door handle or sturdy tree branch. Hold the position for 20 seconds, then relax. Do it once more, then repeat with the other leg.

o 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 toward your buttocks to stretch the quadriceps muscle at the front of your thigh. Hold that position for 20 seconds, relax and do it again. Repeat with the other leg.

o Weave your fingers together above your head with your palms up. Lean to one side for 10 seconds to stretch the side of your upper body, then reverse. Repeat two or three times.

o “Hug your best friend”: Wrap your arms around yourself after letting your breath out and rotate to one side, as far as you can go. Hold it for 10 seconds. Then reverse. Repeat two or three times.

For the rest of this article and more gardening exercises go here: Gardening Exercises


Further Information

Name: The Pain Relief Centre

9 Bradmore Green, Brookmans Park, Hatfield, Hertfordshire, Al9 7QW

Phone: 01707 662 704


Media Contact Name: Chris Pickard (Director)