Garden Circuits for Garden Athletes
If like me you’re a Lockdown gardening newbie, or you’re a green fingered expert, these tips on staying injury free as you tend to your plants are essential.
I like to think of this approach to gardening as ‘garden circuits’ as it helps to get you in the right frame of mind before you even start. Gardening can vary from a light activity to some heavy and demanding movements, and getting into the mindset of preparing for a workout can really help reduce the injuries that often bring clients to my door.
As I learn and feel the many benefits gardening can bring, I understand that you could be out there for a few minutes to a whole day, fully immersed in the sounds, textures, sights and smells.
It is such a wonderfully mindful activity, and it’s easy to lose time and awareness, but it’s not without its injury risks, and this is where a little bit of planning before full immersion can help avoid the aches and pains.
So here it is, garden circuits for gardening athletes:
1. Warm the spine up first with this little sequence
a. Stand up tall, reach over head with your arms, then gently and slowly roll down to reach for your toes.
b. Stand up tall, hands on hips and twist to look round over one shoulder and then twist the opposite way and look over the other shoulder.
c. Stand up tall, hands by your sides, slide your hand down your outer thigh to reach for your knee, then repeat on the other side.
d. Repeat each movement 2 or 3 times
2. Now consider your jobs. Avoid planning hours on one intensive task such as weeding or digging.
3. Instead pick 3 jobs that entail different movements, loads and heights, and rotate round them as if doing circuits, spending no longer than 10 to 15 minutes in each position.
4. After an hour take a break, admire your handiwork and check in with how you are feeling. You can repeat the warm-up routine if you need to stretch out, and if you’re feeling good, then select another 3 tasks to rotate through.
5. After you have finished your circuits, take a stroll around your garden to gently warm down and then head in for a wonderful magnesium salt bath for a bit of muscle recovery.
Your body may take a while to adapt to new moves, so as with any training program, build up slowly, and you’ll get strong, you’ll improve your flexibility and fitness, and you’ll reduce your risk of injury.
And best of all you’ll have a beautiful garden without the gripes and groans!
If you’d like some more exercises for stretching and strengthening the spine, go to the Video Guides page on our website or just give us a call for an appointment for a full assessment, treatment and personalised exercise program.
We are now open for face to face appointments and just loving seeing everyone again.
It’s so good to be back!
Emma Wightman
Registered Osteopath
www.the-sop.com