Every season has it's risks of injury, whether it's snow shoveling in the winter, raking leaves in the fall, sports activities in the summer or yard and garden work in the spring. So before you start up the lawn mower or reach for your rake consider the possible consequences of back strain, neck strain, and pain in the shoulders.

Just like with sports, twisting, turning, bending and reaching can cause injury if your body is not prepared. A warm up and cool down period is as important for yard and garden work as it is for any other activity. Just like professionals warm up before activities, so should we.

Before stretching for any activity, breathe in and out slowly, do not bounce or jerk your body. Stretch as far and comfortably as you can. Do not follow the no pain, no gain rule. Stretching should not be painful.

Take a short walk to stimulate circulation. When finished repeat the stretching exercises.

Some stretching exercises I recommend are: While sitting, prop your heel on a stool or step, keeping the knee straight, lean foreward until you feel a stretch in the back of the thigh or hamstring muscle. Hold this position for 15 seconds. Do this 2 times and repeat with the other leg. Then stand up, balance yourself and grab the front of your ankle from behind. Then pull your heel to your buttocks and hold for 15 seconds. Repeat 2 times and switch legs. If you have trouble reaching your ankle, use the cuff of your pants.

Next, while standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other side and repeat three times.

The last exercise is to wrap your arms around yourself and rotate to one side stretching as far as you can comfortably go. Hold for 10 seconds and reverse the proceedure. Repeat 2 to 3 times.

Finally, be aware of your body technique and posture while raking, mowing or gardening. Kneel, don't bend, and alter your stance and movements frequently.

When gardening, try to maintain a three point stance. That is three points on the ground, for example, both knees and a hand down or one knee down and one up. This makes a three point stance by one knee and toe down and the opposite foot down with the other knee up. When you stand up, cross bridge with your hands on the opposite knee and push down on your knee to lift you off the ground.

When raking leaves use a scissors stance and rock on your heels and toes. You may want to switch your right foot foreward and then the left periodically.

When mowing, use your weight to push the mower with long strides rather than using your arms.

If you have any questions, give our office a call. We have stretching exercises available.

Dr. Rick