Gardening Top Tips and Exercises
Gardening is a great form of exercise.
Weeding, digging, watering, lifting compost, pushing wheelbarrows involves all sorts of bodily movements. Such as stretching, strengthening, coordination and balance. Just like many other forms of exercise, it works all our major muscle groups such as the: legs, bottoms, arms, shoulders, neck, back and abdomen. Having recently had a few patients ask me “what can I do after gardening to help loosen me up?”, I am hoping this blog will answer that question!
Like any exercise, to get the benefits of it we need to be doing at least 30 -45 minutes 5 times a week. However your 30 minutes doesn’t have to be all in one go, especially if you are new to gardening or recovering from an injury. For example, you could spend 15 minutes weeding in the morning, 5 minutes digging at lunch and 10 minutes pruning at the end of the day. For any exercise, and gardening is no different, it’s important to start slowly. Gradually increasing the length of time you spend working, and taking into account the complexity of the task.
To Help Yourself Avoid Injuries Whilst Gardening:
- Go for a brisk 5-10 minute walk before you start, as this is a great way to warm you up.
- Split your tasks up. Don’t spend too long on one task at a time.
- Use your legs to help you stand back up from bending tasks. You can do this by pushing the balls of your feet down into the ground as you stand.
- Bend your knees to help you pick up objects you are lifting. As you straighten back up, push the balls of your feet down into the floor. This encourages your legs to help you take the load rather than just your back.
- Watch you don’t over reach for awkward weeds or shrubs. Get closer to the plant.
- Use a gardening kneeler to help you on your knees and to help protect your knees. Some come with handles to help you get on and off the ground.
- If something looks too heavy then wait for help before attempting to lift or move the object on your own.
- Stop half way for a drink, admire and congratulate yourself on your work so far and plan the next stage. Your nervous system loves to be rewarded and you will reap the benefits in endorphins.
- Have a warm shower after gardening to help soothe your muscles.
Additionally, you could also do the following cool down post gardening exercises (please note you could use these exercises as a warm up to gardening too)
Cool Down Gardening Exercises
Cat stretch
Starting position: Hands and knees, elbows a little bent, fingers spread out evenly on the floor.
Action: Exhale, drop your head and chin towards your chest and slowly push your spine up towards the ceiling.
Inhale and return
Repeat 6-10 times.
Thread the needle
Starting position: Hands and knees, elbows a little bent, fingers spread out evenly on the floor.
Action: Exhale and slowly reach your right finger tips under your left arm to feel a gentle stretch along the backs of your arms.
Inhale and return.
Repeat 6 times and then swap arms to continue the exercises.
Over head arms
Neutral starting position: Lie on your back with knees bent and feet flat on floor. Do a slow exhale to feel your lower rib cage drop down towards the floor so that your back is relaxed and resting on the floor. Ensure your pelvis is centred so that you only have a small space (for example to fit an imaginary grape) under the very lower part of your back.
Action: Exhale and lift both arms slowly overhead as far as you can whilst keeping the back of your ribcage on the floor underneath you. Keep your pelvis centred in its starting position.
Inhale and return your arms, bringing your hands back over your shoulders.
Repeat 10 times.
How far can you take both arms overhead without your ribs lifting, pelvis moving or spine arching up off the floor?
Your spine should remain quiet.
Over head arms and one leg stretch
Neutral starting position: Lie on your back with knees bent and feet flat on floor. Do a slow exhale to feel your lower rib cage drop down towards the floor so that your back is relaxed and resting on the floor. Pelvis centred so that you only have a small space (for example to fit an imaginary grape) under the very lower part of your back.
Action: Exhale and lift both arms slowly overhead as you slide your right heel forwards along the floor to extend your leg.
Inhale and slide the heel back along the floor and return the arms bringing the hands back over the shoulders, to resume the neutral spine starting position.
Repeat with your left leg and arms in order to continue the exercises.
See how far you can stretch your alternate legs with your arms without your ribs lifting, pelvis moving or spine arching up off the floor. Your spine should remain quiet and in its neural starting position.
Shoulder bridge
Starting position: Lie on your back with knees bent and feet flat on floor. Feet and knees hip width apart and in line. Spine and pelvis in their neutral starting positions described in exercises above.
Action: Exhale and gently roll your back into the mat, lift the tail bone upwards towards the ceiling. Notice your deep core abdominal muscles and bottom muscles tighten. Continue to peel your spine off the mat, bone by bone until you are resting on your shoulder blades.
Inhale and hold
Exhale and lower the shoulder bridge by softening your breastbone downwards towards the floor. Continue to peel your spine back into the floor bone by bone until the tailbone reconnects with the floor and the spine returns to its neutral position.
Repeat 8-10 times exercise
Hip twist
Starting position: Lie on your back with knees bent and feet flat on floor. Bring your knees and feet together so that the inside borders of your feet, lower legs and thighs connect. Spine and pelvis in a centred neutral starting position explained in exercises above. Exhale and let the lower rib cage relax down towards the floor.
Place your arms out to the sides at shoulder height, palms facing upwards.
Action: Exhale and roll both knees to the right, continue to roll the pelvis, waist and then the lower back towards the right. Simultaneously, roll the head and neck towards the opposite shoulder, keeping the neck long.
Inhale once you have rolled the spine as far as it is comfortable.
Exhale and roll the head and neck and back towards the centre. Simultaneously, roll the lower back, the waist, the pelvis and then the legs back towards the centre.
Repeat 6-8 times, alternating sides.
Quadriceps Stretch:
Starting Position: Stand near a wall or chair for support.
Action: Use your hands to pull your heel up towards your bottom to feel a gentle stretch on the front of your thigh.
Relax your ribs down towards your pelvis to ensure you are not inwardly arching your spine.
Hold for 30 seconds to feel a gentle stretch. Repeat 2-3 times on both sides.
You should feel an improvement of symptoms with the carrying out of these exercises.
If you have any questions when practicing these gardening exercises or find you are struggling with any pain, then you can contact me on philippa@tivolichiropractic.co.uk or book yourself in online here for more support.
Rather than persevering on, do get in touch so that we can advise you specifically. We would love to help.
Want to know about the ‘Benefits of Chiropractic Care During Pregnancy‘, then read Nadene’s article!
