Who's not going to love fall? Before being hushed by falling temperatures, the air is crisp, the leaves change colors, and gardens are giving off their last hurrah. Autumn also implies tidying up our yards for many of us, planting fall bulbs, and raking, of course! Although gardening is good for our physical, mental, and spiritual health, injuries, particularly when we overdo it, are also an easy way to sustain them. But you can escape those aches and pains with a little know-how and return to spending some quality time in nature!
Just like warming up before any physical exercise, it is a good idea to loosen up before you start gardening. Take a walk around the city, which is also a great way to get inspiration from plants! You can get warmed up and ready to dive into the pile of leaves in a fast 10 to 15-minute jaunt. Do not forget to raise your knees while walking and gently swing your arms. Even, by concentrating on your inhalations and exhalations, pay attention to your breathing. Although it seems like a no-brainer, while exercising, several people hold their breath while. Make sure you also do a little light stretching before taking the rake and wearing your gardening gloves, concentrating on the body parts that you will use during your session.
Neck: Lean back your head, and look up at the stars with your jaw clenched. Place your right ear with your left hand and slowly direct your left ear toward your shoulder. Keep on for a couple of seconds, then repeat on the other side.
Shoulders: As if you are grasping your opposite shoulder, extend your left arm around your body and use your right hand to gently grip the left elbow and intensify the stretch. Keep and repeat with the right arm for a few seconds.
Mid-back: Extend your arms and clasp your hands together in front of your torso. Round the shoulders as the hands press forward. Take 15 seconds to carry. Grasp both hands behind your back and aim to raise them as high as you can towards your head while holding your back straight. Keep for fifteen seconds.
Lower Back: Bend forward from the hips in a sitting posture, holding the head down. Aim for the soil. Keep for 10 seconds and return to the role of sitting upright.
Wrists: Alternately, stretch the wrist and then rotate it softly while holding the elbow straight.
Quads: Standing, raise your right foot and grab it with your right hand toward your buttocks. Bring your foot in and keep it for 15 seconds on the back of your thigh. For the left knee, repeat. Help yourself, if possible, by hanging on to a wall or tree.
Hamstrings: Stand a step ahead. Raise and put your right leg on the move. Lunge forward slowly until you notice a stretch behind your thigh and knee. Bend towards the legs, not the spine. Keep, then return to the starting point and repeat with the left leg again.
When you have started tackling your yard, follow these guidelines to make sure you tackle your yard. It's not back tackling you!
Break It Up When concentrating on a mission, it's easy to lose track of time, and before you know it, you've been raking or been hunched over your perennial bed for an hour! Set a timer before you start and take a break every 15-20 minutes to stand up, stretch, and walk around a bit to keep yourself on track.
Proper Posture Knee-ded is it! Get straight down into the plants instead of bending over at the waist to plant! Kneeling implies less pressure on your back when planting.
Wet Your Whistle when you're working. It is always essential to hydrate, but especially when you are physically active. When you take your breaks, keep a bottle of water with you and make sure you stop for a drink.
Say What? While gardening can be meditative, listening to your body is important. Do not neglect any aches and pains. Have a stretch and shift positions if you are not in a good position or you sense a tweak.
Mix It Up will ensure you're not in one place for too long by keeping things new and changing tasks regularly. Alternating between heavy and light chores.
It can be a lot of work to garden, but it is certainly worth it! Using the correct motions lightens the load on your back and decreases the chance of injury. Warming up and extending, kneeling to plant, constantly adjusting the location of your body, and taking regular breaks will ensure that the time spent in the garden remains the pleasure it is intended to be!