As the weather has finally changed, you are spending more time in your garden planting and picking those dreaded weeds. It is important to keep your body strong and flexible so you can continue to enjoy the rest of the day and not spend it stiff and sore.
I would encourage you to take the time to go for a short warm up walk of 5 minutes prior to doing any gardening. This can be just walking around your house or around the block to get blood flowing to your muscles. Then gently start to do these 5 simple stretches.
NOTE: Stop if they are painful!
1. Swaying Tall Tree:
Stand with feet hip width apart. Reach with both arms to the sky. Hold for 5 seconds. Keeping your arms up, slowly lean to one side and hold for 10 seconds. Come back to the centre, pause for 5 seconds and then lean to the other side and hold for 10 seconds. The stretch should be felt along the sides of your trunk.
2. Forward Bend:
Either in sitting or standing, slowly bend forward towards your toes. You should keep a gentle bend in your knees. Hold for 10 seconds. The stretch should be felt in your low back.
3. Shoulder Rolls:
With your arms hanging loosely at your sides, slowly rotate your shoulders in a circular motion forward and then backwards. Do 5 times in each direction.
4. Extensions and Rotations:
Standing with feet hip width apart. Place hands on your low back/top of your buttock. Lean getting backwards and pause for 5 seconds, the stand back up straight. Slowly, turn your body to the right and hold for 5 seconds. Come back to straight and the turn to the left and hold for 5 seconds.
5. Wrist Extension and Flexion:
Holding one arm straight out in front of you, lift hand as if you are doing a “stop” signal. Use your other hand to help hold this position for 10 seconds. Then let your fingers drop and point to the ground, use the other hand to help hold this position for 10 seconds. Repeat on the other arm. You should feel the stretch on the top and then bottom of your forearm.
Remember it is important to take a brief break 2-3 times an hour and drink plenty of water.
Happy Gardening!