Fall is in the air, which means the
leaves are on the ground. Time to get outside and get the yard in shape for
winter. However, raking for a prolonged period of time can cause more problems
than one might think. Spending time twisting and bending can be hard on your
back, so make sure you take care to do it properly.
Warm–up before you start
Before you get going, warm-up your
muscles with a brisk 10 minute walk around the block or even on the spot. Swing
your arms and lift your knees to enhance the benefits. People don’t think of
yard work as a workout, but it is. So prepare for it like you would at the gym.
Stttttttretchhhhhhhh
Follow your warm-up with these easy,
low- impact stretches. Repeat each stretch five times. Relax and do not
overextend when you stretch or bounce at the end of the stretch. Remember to
take frequent stretch breaks while working in the yard.
Your sides
- Extend your right arm over your head.
- Bend toward the left from the waist.
- Hold for 15 seconds and repeat on the
Your legs
- Steady yourself against a tree, wall or railing.
- Bend your right knee and grasp the ankle with your left hand.
- Hold for 15 seconds and repeat with your left knee.
Your back
- In a seated position, bend forward from the hips, keeping your head down.
- Touch your fingers to the ground.
Your wrists
- Hold one arm out in front of you, palm down. Bend your wrist until the fingers point to the ground; use your opposite hand to hold this position.
- Hold one arm in front of your and place your palm in the “stop” position; use your opposite hand to hold this position.
Bend your knees and lift with
ease
Before lifting, position yourself close
to the object. Keep your back straight and bend your knees in a squat position,
using your leg and arm muscles to smoothly and slowly lift the load. Keep the
load close to your body and pivot – don’t twist – to turn.
Take a break
Rest when you're tired and take time
out for stretching to loosen tense muscles.
Resources
1. Canadian Chiropractic Association.
2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/around-home/plant-rake.aspx
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