For many the thought of getting the garden ready for the winter or sweeping up the autumn leaf fall is hard work. However there are many benefits to this free physical activity. Follow our tips (here) and exercises below to make it a less physically challenge activity.
Warm up for autumn gardening
Make sure you warm up first – a 15 minute walk or jog, and the stretching exercises below will ensure that you are less likely to strain something once you get going.
Exercises to prepare for leaf clearing
- Calf stretches
- Stand on a step, hold onto a hand rail for balance. Slowly raise up onto your toes, and lower back down to just below the level of the step.
- Hamstring stretches
- Stand up & place one leg behind your other leg. Lean forwards gently as you come to your end of range, you should create a stretch to the back of your thigh (hamstring muscles). The stretch will feel stronger on the back leg. Hold the stretch. After the stretch, roll up to a standing position.
- Stand up & place one leg behind your other leg. Lean forwards gently as you come to your end of range, you should create a stretch to the back of your thigh (hamstring muscles). The stretch will feel stronger on the back leg. Hold the stretch. After the stretch, roll up to a standing position.
- Glut stretches
- Sitting in an upright chair, hold onto your knee & pull it towards your opposite shoulder. You should feel a stretch in your bottom. You can change the angle that you bend your hip to make the stretch more effective to a particular part of your bottom.
- Squats
- Stand legs slightly wider than shoulder width, bend your knees to the full squat (90 degrees) position. Feet pointing directly forwards, or slightly turned out. Your knee-cap should be in line with your middle toes. Keep your feet flat on the ground.
- Stand legs slightly wider than shoulder width, bend your knees to the full squat (90 degrees) position. Feet pointing directly forwards, or slightly turned out. Your knee-cap should be in line with your middle toes. Keep your feet flat on the ground.
- Standing rotations
- Stand with your feet shoulder width apart. Place a broom between your arms behind your back. Twist your spine to one side as far as comfortable. Keep your hips still. Repeat to the opposite side. This exercise is a mobility exercise for the spine, and especially useful as a warm-up prior to rotational sports such as golf, or gardening.
- Standing side bending
- Stand upright, rest a broom comfortably behind your head on your shoulders, & hold on with both hands. Keeping hold bend your spine to the left. Keep your hips still & repeat to the opposite side. This exercise will stretch your spine.
- Stand upright, rest a broom comfortably behind your head on your shoulders, & hold on with both hands. Keeping hold bend your spine to the left. Keep your hips still & repeat to the opposite side. This exercise will stretch your spine.
- Shoulder rolls
- Stand upright with your arms resting by your side. Pull your shoulders back by pulling your shoulder blades together, then raise them up towards your ears and then forward and down in a circular motion. The reverse the direction of movement – rotating your shoulders forward in a circular motion. This exercise will improve posture and shoulder mobility.
Osteopathy can help you manage your garden this autumn.
If you would like some individual advice to help you or to loosen off before or after gardening then book an appointment online today #osteopathyworks.
Many thanks to colleagues at www.rehabmypatient.com for the exercises