As the days grow longer, are you tempted to get on your gardening gloves and pick up a trowel? With colour returning to our gardens and yards, it feels great to get out into the fresh air and get active after the long winter months.
But did you know that, according to the Royal Society for the Prevention of Accidents (RoSPA), 300,000 people a year are hurt when gardening and require hospital treatment. Injuries to the musculoskeletal system are a common occurrence, with an article in the Times newspaper explaining how joints can be strained by digging the garden.
With this in mind, we can’t emphasise strongly enough the value of a few simple stretches and warm-up routines to bring blood flow to your body and flexibility to your joints. Whether you are a fair-weather or an avid gardener, our osteopaths have a few suggestions to help you stay active in the garden this spring.
Plan ahead
Making the most of sunny spring days with several hours in the garden? Got an ambitious plan of planting and weeding? Plan ahead, ensuring you have the right tools for the job. Think about ordering any extra items for your comfort and safety. Long-handled tools can save your back and hips from strain.
Four simple stretches
It’s natural to think of warming up before going for a run or a game of football. It’s just as important to warm up before digging, weeding or lifting compost bags around. Your muscles work much better once they’re warmed up – here are four simple stretches to try.
Back stretch
Stand with your feet shoulder-width apart. Reach your arms up above your head as far as you can while keeping your arms shoulder-width apart. Slowly sway your arms to the left while keeping your lower body still. Hold that position for five seconds before leaning to the right and repeating. Do this five times to lengthen and warm up your back muscles.
Warm up legs and lower back
Stand with your feet shoulder-width apart. Slowly bend forward, walking your hands down the front of your legs towards the ground. Keep a slight bend at your knees. Reach as far down as you can without pain. When you feel a stretch in the back of your legs, hold that position for 20-30 seconds. Walk your hands back up and return to your neutral stance.
Release shoulder tension
With your arms held loosely by your sides, slowly rotate one arm forward and one arm back, creating a circular movement from the shoulder joint. Rotate your arms forward 10-15 times and then back 10-15 times to loosen tension in your shoulders and arms.
Hip stretch
Take one large step forward, letting your back foot lift off the ground. Place your hands on your hips and look forward. Feel a long, slow stretch through the front of your rear leg as the front of your hip area lengthens. Repeat on the other side.
Book your appointment now
We hope these tips will help you stay active in the garden this spring. But if you have a concern about an existing injury, or you’ve overdone it in the garden already, we’re here to assess the causes of any pain, help put things right and guide you with a tailored exercise plan to support you to stay flexible and strong.
Our team can help you get back to your pain-free life as fast as possible. It couldn’t be easier to book your appointment with Osteo & Physio! Book a session via our app, website or call our friendly reception team on 0345 5577788.
