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Plant & Rake without the Ache

Lawn maintenance

S-T-R-E-T-C-H Before You Start

Your thighs
Lean against a tree. Bend your right knee and grasp your ankle with your left hand. Repeat with your left knee.

Your Sides
Extend one arm over your head. Bend left from the waist, then right.

Your Hamstrings
Stand. Reach your hands to the sky. Then bending at the waist, reach toward your toes.

Your shoulders
Let your arms hand loose. Rotate your shoulders forward. Then rotate back.

Your wrists

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

Your Arms & Shoulders
Hug yourself snugly and slowly Rotate at the waist, as far as Comfortable to the left, then right

Your back
Sit, bend form the hips, keeping your head down. Reach for theground.

Overall conditioning
Take a walk, even on the spot. 10 to 15 minutes should do it. Don’t forget to lift your knees and gently swing your arms.

The Right Moves

Lift Right
Make sure your back is straight and knees are bent. Carry the load close to your body. Make sure your feet and body are pointing in the same direction. If you need to turn, pivot with your feet…don’t twist your body while carrying the load. Avoid heavy lifting immediately after bending or kneeling.

Kneel to Plant
Use knee pads or a kneeling mat to reduce the strain while you plant and weed. Keep your back straight and stop frequently to take a break.

Alternate
Heavy, Light, Heavy, Light. That’s the right way to handle the chores.

Change Hands/Legs
Ease the strain on your back by putting one leg in front, the other behind. Switch legs and hands from time to time also helps.

Check Your Position
Change it often! Kneel, then stand or simply sit and relax for a while.

The Right Tools

Choose tools that are ergonomically designed with padded handles and spring action. Make sure the size and weight are right for you. And always choose the proper tool for the job.

Here are a few more tips:

a hose is easier to manage than a watering can
a good cart of dolly makes moving heavier loads a breeze
a wheelbarrow that is lightweight and has two wheels is a good idea
separate a larger load into several small ones
select comfortable, thick soled, supportive shoes
cover up with a wide-brimmed hat, wear gloves and sunscreen
use well designed, long handled, lightweight tools
Always drink lots of water, have a snack and take a break!

Take Care of Your Back

Back or muscle pain that lasts longer than 48 hours is your body’s way of saying it needs help. See your Chiropractor. Chiropractors are trained to detect and treat spinal problems. They provide expert care for your back, muscles and joint, helping you enjoy life to the fullest.

Give our office a call for more information and to book a checkup before you start into the spring gardening.