As the days are long and the temperature rises, it is only natural to urge to dive into gardening and start planting. While working in the garden, it can be incredibly rewarding for the soul, it is not always gentle on your back.
All of this can be tilted, raised and twisted – especially long – can actually add.
Whether you are an experienced gardener or planting your first carrot, taking some simple precautions can lead to a long way to save your back. It is reported here how to enjoy every moment in the garden without pain and pain in this spring.
Are there some types of horticulture activities that are more likely to withdraw problems?
Michael notices Fatika, “Many of us will not think of raising 10-20 kg in the gym, but we will happily raise manure or manure bags, when gardening,” Michael notices, “leads the co-founder of Osteopath and Back in Shape Program. “Travels to the garden center can also be risky because they often include raising heavy objects in the boot and then landing back at home.”
However, Lucy McDonald said to the restart that any repetitive movement that does not use your body can cause injury.
“If you suddenly start digging or planting or doing anything, there are lots of repetitions that you have not done for a long time, this will increase the risk of your pain and injury,” says McDonald.
To avoid this, McDonald encourages gardeners to divide their actions into managed division.
McDonald’s advice is, “The most important thing is that large jobs should be broken into small tasks and avoid overdosing a task that includes a situation and once again and again.”
“For example, if you are digging something to do and some to plant, then do a little on both of them and then do both the next day a little, instead of doing all the one on one day and one on one day.”
Regular breaks are also a good idea.
McDonald explains, “If you have found less blood sugar or if you are just physically tired, you are likely to do something, resulting in injury,” McDonald says. “So, do not try to set myself an unrealistic goal like ‘I am going to get everyone in that particular flower bed today, no matter what’.
“If you allow yourself to listen to your body and stop and break, it will reduce the risk of injury.”
What are specific tools or gears that can help reduce stress?
“Knee -knee pads and cushions are really all helpful and make it more comfortable for you to kneel on the floor and get into the position of ‘all fours’ that is much better for the back, called” Fatika. “Always keep in a ‘tripod’ position that creates too much support for the lower back.
“This means that I kneel, but keep one hand firmly on the ground to help support the upper body, and then work with the other hand.”
Are there exercises that people can do before starting gardening to strengthen their back and prevent injury?
“Warming up is a great idea and two components for it,” McDonald says. “There is a temperature, so it will depend on the time of the year. For example, in summer you will have to heat less than the winter, and if it is the first thing in the morning and then Chilli is out then going to a sharp walking around your garden will help to increase your body temperature.
“The second component of warming is about taking its joints through the limits of the movements required for gardening.”
Squats and hip hip exercises are particularly good for this.
Squat
“Stand slightly wide with the width of the shoulder with the legs and hold your hands together on your waist such as holding a weight,” Fetics. “Attach your back and upper body with a chest pop and tighten your core without tucking the pelvis.
“Fold your knees a small, just because your foot muscles are on and now keep your spine and torso fine and push your butts back.
“Allow your torso and trunk to reduce the hips like a drabridge hinges and reduce your torso until you feel that you can not go less. Pick back and repeat to the initial point.”
Hip-hinger exercise
“The wall is facing, holding for support with the shoulder-width of your feet,” instructs the fetica. “Keep your left leg straight, move the foot to the left. Make the foot as high as it will go to the side.
“Keep your leg with the wall and lead with your heel, and at the top you should feel a cramp sensation in your hip – squeeze it and then gently reduce back back. Repeat for 10 to 15 representatives and then swap the sides.”
