Great information and tips from Jerrod Ackerman PT, DPT at Therapeutic Associates Physical Therapy

As spring and summer roll around, many people are returning to their outdoor activities after being dormant for much of the winter. While it is commonly understood that you need to exercise and get back in shape before going on your big hike or rejoining your soccer team, some seemingly simple activities are easily overlooked. Among them is a common activity often viewed as a leisurely sunny day activity or spring chore: Gardening and Yardwork. While it may not be the high intensity you would think is associated with injury, gardening and yardwork come with its own set of aches and pains. 

Gardening and yardwork require many repetitive movements and prolonged positions that can cause discomfort, dysfunction, or challenge the body in unique ways. The repetitive nature of raking or pulling weeds can put strain on the shoulders and neck, while bending over to tend to the garden can cause low back pain or be uncomfortable on the knees. Luckily, there are some easy fixes and exercises that can remedy these ailments. 

Some quick and easy fixes include:
–  Utilize a comfortable kneeling position rather than bending forward at the lumbar spine
– Purchase knee pads or something to kneel on
– Build a raised bed for easy access

In many cases, taking short frequent breaks and doing some light stretching or different movements can go a long way in alleviating aches and pains. If you are preparing for a long summer of gardening and yardwork, exercises are listed below to prepare each body region.

Low back and legs:
– Cat-cow
– Bridges
– Lumbar rotation
– Mini squats
– Hip flexor stretch
– Hamstrings stretch 

Shoulders and neck:
– Bruggers/scapular retraction
– Rows
– Chin tucks

Hand and Wrist :
– Wrist flexor stretch
– Wrist extensor activation

Exercises to help get you ready for gardening!
Courtesy of Jerrod Ackerman of Therapeutic Associates Physical Therapy