Planting the Seeds of Good Gardening Posture

"What a man needs in gardening is a cast-iron back with a hinge in it."— Charles Dudley Warner

With the spring weather finally upon us, many of us will be spending countless hours planting beautiful flower and vegetable gardens.  Digging, planting, weeding and raking can cause stress and strain on muscles and joints, more so on individuals who are normally sedentary.

By following these tips from The American Physical Therapy Association (www.apta.org), you can help minimize your risk of injury:

• Warm up before you begin.  Get your heart rate up by taking a 10 minute walk followed by some stretches for your back, arms and legs.
• Don't over do it.  Listen to your body.  If you are starting to feel fatigue or soreness, take a break to stretch, or switch to a different task.
• Use a wheelbarrow or cart to help move heavy equipment/materials.
• Change positions frequently to avoid stiffness and cramping.
• Use proper body mechanics.  Bend at your knees and contract your abdominal muscles when you need to grab something low or when pulling weeds.
• Don't kneel on both knees.  Keep one foot on the ground to give your back more stability. Try to use knee pads or a cushion to absorb some of the pressure.
• End your gardening session with a short walk and light stretching to prevent next-day soreness.

Happy Gardening!

If you have any questions regarding specific stretches or exercises, or do experience any pain, please contact MSI Physical Therapy at 973-635-2800 or 908-245-5566.