Plant & Rake without the ache!

Berkhamsted Chiropractic Clinic Rake without the ache

Plant & Rake without the ache!   Do you love to garden? Shovel, lift, plant, rake, you can do without the ache if you learn how to lift correctly.  Here are some top tips for lifting with care,  without hurting your back

Stretch before you start

Dig. Lift. Reach. Bend

You could be burning up to 300 calories an hour so limber up first.  Your joints, muscles and back will thank you!

Stretch each of these body parts 5 times, holding each stretch for 15 seconds. Don’t bounce, jerk or strain, it should be a gentle stretch, not a painful one.

Stretch your: Thighs, Sides, Arms & Wrists, Shoulders, Hamstrings & Back

Bend your knees to lift with ease:

Get Close to the Load: Stand with your feet shoulder width apart, head up, feet and body pointing in the same direction.  Pivot with your feet... don’t twist your body whilst carrying the load.Knees Bent, Back Straight: Check the weight of what you are lifting.  Use your leg and arm muscles to smoothly and slowly lift.

Easy Does It: Bend your knees and slowly lower the load to its intended place.  Do not lift heavy objects above your waist.  Avoid heavy lifting immediately after prolonged bending or kneeling.

Lifting Above Your Waist: Many hands make work.  Literally!  So get some help with the heavy and awkward loads.  Stand on something solid.  Slowly lift the load, keeping it close to your body and pass the load to your helper.

The Right Moves
Using the right moves can go a long way to enabling you to plant and rake without the ache.  Positioning your body correctly reduces strain on muscles and joints.  So enjoy these tips to enjoy the fruit of your labour for years to come.

Alternate: Heavy, Light, Heavy, Light.  That’s the right way to handle those chores.

Change Hands: Take the strain off by changing the position of your hands.

Check Your Position: And change it often.  Kneel, then stand or simply sit and relax for a while.

Kneel To Plant: Use knee pads or a kneeling mat to reduce the strain while you plant and weed.  Keep your back straight and stop frequently to take a break.

Rake Right: Ease the strain on your back by putting one leg in front, the other behind.  Switch legs and hands from time to time.Choose tools that are ergonomically designed, are the correct tool for the job, have padded handles and spring action.

Here’s a few more tips:

  • A hose is easier to manage than a watering can.

  • A good wheelbarrow makes moving heavier loads a breeze.

  • Separate a larger load into several small ones.

  • Wear comfortable, thick soled, supportive shoes.

  • Use ergonomically designed, long handled, light weight tools.

A Healthy Spine will make you Shine!