Taking Care of Your Back While Gardening Part 2
Basic Stretching & Warming Up
with James Forrester-Wood from Swindon Chiropractic Clinic
Well, what can I say about the wonderful spring & summer we've had so far in the garden. The weather really has been superb and it's been an especially good year for the roses!
So, what I'd like to do, as a follow up to my previous gardening video on protecting the back when moving heavier objects, is talk a little bit about warming your back & larger muscles up BEFORE you attack some of the more usual garden tasks like pruning, weeding, edging & perhaps a spot of strimming.
Just the nature of gardening, there's a lot of bending, twisting, kneeling and potential lifting with all of these, so a simple, two minute warm up is always recommended.
The best way to do that is a few gentle bends and stretching of the hamstring and the quadrocepts which are the big muscles on the front of the legs.
Plus, most importantly, to loosen the lower back and the trunk.
WARM UP 1
With your hands across your torso:
1. gently turn to one side, allowing your head to go with you
2. hold for a couple of seconds, and then turn back towards the opposite side
3. do that 4 to 5 times. Just make sure you keep your head nice and neutral so it follows with the motion.
WARM UP 2
With your hands down by your side:
1. run your right hand down your side & hold for 5 seconds
2. then do exactly the same on the other side
3. repeat 5 or 6 times.
WARM UP 3
With your arms down hanging in front of you:
1. just gently bend forward & hang off your hamstrings - no bouncing!
2. come back up again and straighten & extend your back
3. repeat 4 or 5 times
Just three, really simple exercises to improve general mobility through the lower back and the upper trunk. They shouldn't take any more than a couple of minutes to perform.
Needless to say, if you do find you're experiencing any niggles, aches or pains, or have
any other questions, then please contact us at Swindon Chiropractic Clinic.
We can keep you moving!