Gardening Tips to Keep You Healthy

Spring always sees an increase in people in nurseries, gardening centres, and weather watching as many get ready to plant flowers and veggies to enjoy during the summer. For chiropractors, physiotherapists, massage therapists, etc we see an increase in people with neck, shoulder, and low back pain due to an increase in people bending over to pull weeds, plant plants, and dig in the dirt. While not all aches and pains can be prevented, there are steps you can take to protect your body as much as possible. Two of these things are stretching before, and then after, you garden.

As with any new exercise, make sure you check with your medical provider to make sure it's safe for you to do so.

Also, whenever stretching, all stretches should be done to the point of feeling a slight pull with no pain. If a stretch is causing discomfort, ease off until it's not painful, or don't do the stretch at all. You can also check with someone, like a physiotherapist, for an alternative stretch that may be better for you.

Pre-Gardening Warm-up

Stretching before you garden will prevent muscle sprains and strains, and help to protect you from injuring yourself. Some great warm-up exercises are listed below:

Do each stretch gently and hold for 15–30 seconds per side. Don't bounce.

1. Neck Rolls

• Slowly roll your head in a circle in one direction, then reverse.

• Relieves tension in neck and shoulders.

  
  

2. Shoulder Rolls

• Roll your shoulders forward and backward in circles.

• Loosens upper back and shoulder joints.

  
  

3. Arm Circles

• Extend your arms out and make small to large circles.

  • do smaller circles if you have shoulder discomfort

• Warms up shoulders and upper arms

  
  

4. Torso Twists

• Stand with feet hip-width apart and gently rotate your torso side to side.

• Warms up the spine and obliques.

  
  

5. Hip Circles

• Place hands on hips and rotate your hips in circles.

• Helps loosen the lower back and hip flexors.

  
  

6. Hamstring Stretch

• Stand tall, extend one foot forward with heel down and toes up.

• Bend the opposite knee slightly and lean forward.

• Stretches the back of your thighs.

  
  

7. Calf Stretch

• Stand facing a wall, place hands on wall, and step one foot back.

• Press the back heel into the ground.

• Stretches the calves and Achilles tendon.

  
  

8. Wrist Circles and Finger Flexes

• Rotate wrists in circles; spread and close your fingers.

• Prepares your hands for gripping and pulling.

  
  

Pre-gardening stretches

After Gardening Stretches

Stretching after you garden will prevent muscles from seizing up due to overuse, which will help you be more mobile and decrease any pain you might feel after a gardening session. Some great stretches are listed below:

Hold each stretch for 30–60 seconds to allow muscles to relax.

1. Cat-Cow Stretch (on hands and knees)

• Arch your back up (cat), then dip it down (cow).

• Relieves spinal tension and stretches the back.

  
  

2. Child’s Pose

• Sit back on your heels with arms stretched forward on the ground.

• Gently stretches the back, shoulders, and hips.

  
  

3. Seated Forward Fold

• Sit with legs extended, reach toward your toes.

• Loosens hamstrings and relaxes the lower back.

  
  

4. Quad Stretch

• Standing, pull one foot behind you toward your buttock while keeping knees close.

• Stretches the front of your thighs.

  
  

5. Chest Opener

• Clasp your hands behind your back and gently pull backward.

• Opens up tight chest and shoulder muscles from hunching.

  
  

6. Wrist Flexor/Extensor Stretch

• Extend one arm in front, palm up/down; gently pull fingers back with other hand.

• Reduces wrist tension from tool use.

  
  

7. Ankle Circles

• Rotate ankles in both directions while seated.

• Helps circulation and joint mobility after squatting or kneeling.

Post-gardening stretches

Other Tips for Gardening Safety

1. When lifting, be sure to lift using your knees, not your low back. Also try to keep the load as close to you as possible, not extended out from your body

   1. carrying weight close to your body makes it easier to carry the weight and reduces stresses on your body

2. Drink Water!

   1. so often we get carried away digging in the dirt in the sunshine, and don't realize that we are becoming dehydrated. Dehydration can contribute to muscle soreness and cramps, headaches, light-headedness, to more severe consequences, like fainting

   2. set a timer on your phone and keep your water close to you- this will help you stay hydrated!

3. Wear sunscreen!!

4. no one wants their fun digging in the dirt to end in a painful sunburn

   
   

These are just some basic tips but by following them, you can keep your body more healthy and reduce the chances of you injuring yourself. If you have hurt yourself, be sure to see a chiropractor, physiotherapist, or massage therapist, who can assess you and make sure you get back on track.

Happy Gardening!