Nose Creek Physical Therapist Suggested Gardening Stretches |
Physiotherapists advise that a “warm up” before you start your gardening work out helps to reduce muscle strain, injury, and fatigue. March on the spot until you feel warm, then take a few minutes to do the following stretches. Repeat the stretches again at the end of your activity. |
| During these exercises, Physical Therapists suggest the following: |
• Movements should be slow and controlled
• You should feel a gentle stretch of the muscle - stretching should not be painful
• Once you feel a stretch, hold the position 10-15 seconds- do not bounce or jerk
• Repeat each stretch 2 or 3 times |
|
| Physical Therapy Stretches for the Neck: |
1. Sit or stand with good posture
2. Bend neck forward |
1.Sit or stand with good posture
2. Keeping face forward, tip ear to shoulder |
| Physical Therapy Stretches for the Shoulders: |
1. Grasp elbow with opposite hand
2. Pull elbow and arm across chest until gentle stretch |
1.Reach up behind head
2. Press elbows back until you feel a you fell a gentle stretch |
| Physical Therapy Stretches for the Wrists: |
1. Hold wrist
2 .Bend wrist until you feel a stretch |
1. Hold your hands together
2.Bend the wrists until you feel a stretch |
| Physical Therapy Stretches for the Low Back and Legs: |
1. Place hands firmly against hips
2. Bend backward until you feel a stretch |
1. Sit in Chair
2. Bend forward as shown |
1. Clasp hands together overhead
2. Lean to the side until you feel a stretch |
1. Hold ankle as shown
2. Bend knee upward to feel stretch
3. Make sure thigh stays in line with body |
1. Sit with leg straight on bed
2. Lean forward keeping back straight so that stretch is felt in back of leg |
| 1. Position body against wall with foot behind and toes pointed at wall |
| 2. Lean into wall to feel stretch |
If you would like further information on a general stretching program or if you experience persistent pain after gardening, please contact a Nose Creek Physical Therapist. |
