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Plant and Rake With-out the Ache
Gardening is a great way to stay active and have fun in the sun. But many people sustain injuries that could easily have been prevented with a little know-how.
S-T-R-E-T-C-H Before You Start
Take 10 minutes to stretch before you start planting or raking. The stretches should be gentle and should not cause pain.
Overall Conditioning:
Take a walk, even on the spot. Don’t forget to lift your knees and gently swing your arms.
Your Sides:
Extend one arm over your head, bend from the waist. Hold for 15 seconds, and repeat for both sides.
Your Thighs:
Lean against a tree, bend your knee and grasp your ankle with your hand. Hold for 15 seconds, and repeat for both sides.
Your Wrists:
Hold one arm out in front of you, palm down. Bend your wrist until the fingers point to the ground. Hold for 15 seconds, repeat for both wrists. Hold one arm straight and place your palm in the “stop” position. Hold for 15 seconds, repeat for both wrists.
Your Shoulders:
Let your arms hang loose. Rotate your shoulders forward, then rotate back.
The Right Moves
  • Alternate heavy and light chores
  • Change hands, they take the strain off by changing the position of your hands
  • Check your position, kneel then stand. Or simply sit and relax.
  • Lift with your back straight, and always bend your knees. Carry the load close to your body, and avoid heavy lifting immediately after bending or kneeling


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