Before cranking up your lawnmower, or tilling and planting your garden maybe take a second and consider the possible consequences of not preparing yourself physically which include: upper and lower back strain, pain and stiffness in shoulders and pelvis, and neck strain.
Would you go out for a round of golf without warming up and hitting a few shots first, or playing flag football with your friends without throwing the ball around before getting loose? Working on
your yard whether it’s mowing, tilling, raking, seeding, or just plain old fun pulling weeds is a physical activity. If you leap into it without properly warming up your chance of injury increases greatly. Below are some simply tips to help get you started, and hopefully prevent a trip to your favorite chiropractor!
- Wear proper shoes with good support to prevent back pain, as well as protection against projectiles while mowing. Also adding a hat, gloves, and protective glasses can help to prevent blisters, injury to eyes, as well as sunburn.
- Stand up straight, when you lets yourself slouch while working it puts a lot of extra strain on your neck and back.
- Make sure your bending at your knee, and not your waist. Also make sure to avoid twisting with your lower back when carrying objects as this is a very common way to injure your lower back.
- Stay Hydrated!!! Make sure especially when the summer heat comes that you’re drinking plenty of water before, during, and after to prevent dehydration, and increased injury potential.
Now that you have a few tips to help prevent injury, what about simple stretches to help get your body ready for a physical day in the yard. Be sure to include an active warm up that includes getting your knees, hips, low back, shoulders and neck moving. Typically you want to warm up mimicking movements that you’re going to be doing. For example when a golfer is warming up he needs to take easy practice swings getting his shoulders, back, and hips moving. Mimicking motions he will use on the golf course, only at a controlled easy pace slowly working those joints, and muscles.
Yard work is no different, when you’re mowing your yard you should go for a light walk before hand and get your back, legs, and knees moving. If you plan on moving a bunch of rocks, do some air squats beforehand to get you bending at the knees, and hips. Whatever activities you plan on doing, beforehand get your body use to bending, twisting, and turning in a similar controlled fashion.
Below are a few simple stretches that the American Chiropractic Association have recommended to do before yard work.
- 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 on to a garage door handle or sturdy tree branch. Hold the position for 20 seconds, then relax. Do it once more, and then repeat with the other leg.
- 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 your quadriceps muscles at the front of your thigh. Hold that position for 20 seconds, relax and do it again. Repeat with the other leg.
- 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.
- “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 for 10 seconds; then reverse. Repeat two or three times.
Lastly, if your happen to have an unfortunate day in the yard, we are here to help fix you up and get you back in the garden. Give us a call at (952)456-6611 or visit our website at https://www.shakopeechiropractormn.com.