Got Gardener's Ache?
It's that time of year when a lot of you rush out to the garden centres in the weekend, madly pull out weeds and plant in new plants, fruit and veges for the Spring and Summer, and then live to regret the mad rush for the rest of the week while the body recovers.
We saw a few of you in at Balance Massage after Labour Weekend which got me thinking...here's a few tips to get your gardening done without the aches and pains and I've called it the 3 P's.
Preparation
Posture
Post-Planting
Preparation can be broken down into two sections; one for your body and one for your garden.
Body Prep
If you already do regular exercise then your half way there for when you do all that heavy lifting and bending in the garden. But think about what you need to be doing...adding in some squats and lunges to help strengthen those legs for lifting. Push ups for arm and back strength, and most importantly core stability work to protect your lower back.
And then of course don't forget your flexibility because you need it for all that lifting as well as stretching to prune trees. So add in some stretches daily and get to a Yoga or Pilates class. Don't forget your regular massage too!
Garden Prep
Ok, so do you really need to do it all on one weekend? I know the weather is looking good and you just want it done.
Perhaps get all your weeding and soil prep done one weekend and then off to the garden centre and planting the next weekend. If you have a lot of trimming of hedges and trees to do, do that on another weekend.
Posture
When you are out there toiling away please be mindful of your posture! You do it at work and at the gym or yoga don't you? Don't you? So do it in the garden too.
When picking up bags of potting mix, bend your knees and keep your back straight and engage your lower abs (if your not sure how to engage your abs talk to one of us or get along to Pilates or a personal trainer).
When your out there weeding for hours do some of it kneeling, and some crouching; have a variety of postures.
Make sure you take a few mini-breaks...stop and shake it out, doing a few stretches along the way can help immensly when you've finished.
Try not to get yourself in awkward positions as this is when strains and sprains occur...no twisting in the car to lift heavy shopping bags from the back seat please!
Don't forget to stay well hydrated through your day and "Slip Slop Slap" with the sunblock!
Post-Planting
Well, you've done it!! The garden is planted and looking gorgeous and your feeling exhausted! You know your going to wake up the next morning with a few "new" muscles you haven't felt before, so take the time to stretch.
A couple of simple stretches like;
Child's Pose: kneel on floor, toes together and knees wide and fold at the hips forward so your arms are out stretched in front of you, hold for 30 sec or more.
Then roll on to your back for Double Knees to Chest, hold for 30 sec.
Don't forget your hamstrings, while lying on your back straighten one leg at 90 degrees and with a towel over your foot gently apply downward pressure, repeat on other leg.
Don't forget your shoulders, triceps; arm straight up then bend at the elbow with your hand reaching down your back, apply gentle downward pressure to the elbow, repeat on other arm. Pectoralis muscles (chest), stand in a door frame with arms either side and gently lean through to stretch your chest.
Finally jump in the bath with epsom salts and soak, apply
Anti-flamme to any extra sore bits after and enjoy that glass of wine and look forward to your pre-booked massage!
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