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KWFC Blog

Get Set to Garden

4/3/2018

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Plant and Rake Without the Ache
Gardening is a great way to stay active and have fun in the sun. But many Canadians sustain injuries that can be easily prevented with a little know-how.

The right moves
Use the right moves to lighten the load on your back. Kneel, don’t bend, to plant. Change your body position often. Take frequent breaks. Alternate between light and heavy chores. Drink lots of water. And most importantly, loosen-up before you start out.

Warm up
Before you begin any physical activity, warming up is a key factor in preventing injury. Take a walk, even on the spot. Ten to 15 minutes should do it. Don’t forget to lift your knees and gently swing your arms.

Stretch before you start
To plant and rake without the ache, do each of these stretches five times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.

Upper Body

YOUR SIDES
  1. Extend your right arm over your head.
  2. Bend to the left from the waist.
  3. Hold for 15 seconds and repeat on the other side.
YOUR ARMS AND SHOULDERS
  1. Hug yourself snugly.
  2. Slowly rotate at the waist as far as is comfortable to the left, then to the right.
YOUR BACK
  1. In a seated position, bend forward from the hips, keeping your head down.
  2. Reach for the ground.

Lower Body
​
​YOUR THIGHS
  1. Face a wall or tree and support yourself against it with one arm.
  2. Bend your right knee and grasp your ankle or pant leg with your left hand.
  3. Hold for 15 seconds and repeat on the other side.
YOUR HAMSTRINGS
  1. Stand.
  2. Reach your hands to the sky.
  3. Then bend at the waist and reach toward your toes.
  4. Hold for 15 seconds.
 
Courtesy of the OCA
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    Authors

    Dr. Adrina Patterson, the chiropractor and owner of Kingston West Family Chiropractic,  is an avid gardener. She loves riding her recumbent bike and travelling. She also enjoys continuously learning and improving her skills.

    Michelle Brisebois, RMT
    Rebekah Martin, RMT

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KWFC
  • Home
  • About Us
    • Our Team >
      • Doctor
    • How We Can Help
    • Clinic Tour
    • Policies
    • Links and Research
    • Products
  • Services
    • Chiropractic >
      • Prenatal Chiropractic Care
    • Registered Massage Therapy
    • Acupuncture
    • Custom Foot Orthotics
    • Concussion Management
    • Laser Therapy
    • Rehabilitation >
      • Other Services
    • Registered Kinesiology
    • Compression Hosiery
  • New Patients and Clients
    • What to Expect >
      • Chiropractic appointment
    • Fees
    • Forms
  • Contact Us
  • Blog
  • Telehealth