Stretching for Gardeners

Invigorate the Extremities

Before running a marathon, runners will increase the blood flow to their arms and legs by wiggling them. Start standing straight up and shake your hands. Shake your arms. Shake one foot, then one leg, then the other. If it's chilly outside you'll find that now you feel warmer. This is a good way to get started.

Simple Shoulder Stretch

Prepare them with these simple exercises. Lift one arm at a time sky high. You may feel your shoulder creak and crackle. Move your head from side to side, then let it fall front and back. Repeat arm and neck movements 5 times.

Feet

With the ball of one foot, stand on a stair, letting the back of the foot and heel droop over the edge. Gently allow your weight to stretch out the bottom of each foot. Don't bounce.

Hamstrings

Hamstrings are the muscles and tendons that run all the way down the backs of the legs. Gardeners often suffer from stiffness in the legs, and stretching hamstrings helps. When you touch your toes, you are stretching them, but you will probably find stretching one leg at a time is better. Put one leg at a time up. How far up is up to you. You can use a chair, a table, or a wheelbarrow. Feel the slight burn in the back of your leg, and lean forwards towards touching your toe. Do this on each leg 5 times, shaking your foot out at the end of each repetition.

Breathe

During each stretch exercise it's important to breathe deeply. This will help bring oxygen to the muscle groups you are maintaining. At the end of a stretching session, before you get to work, it's a good idea to go over your work ideas, walking around, and breathing deeply.

Stretch While you Work

If you find yourself kneeling uncomfortably over a flower border, think about your position. Adjust your position so you are more comfortable. Bring small board with you into the garden to place your feet on. You can also work stretching exercises into your gardening routine.

Excessive Bending

Gardeners sometimes bend over for excessively long periods of time. If you can, keep your head over your torso by squatting or kneeling into your work position instead of bending over with a straight back.

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