As the weather warms many people are eager to get back into their gardens. However, hours of bending, lifting, and kneeling in the garden can lead to aches and pains if proper precautions are not taken. In order to prevent common spring gardening injuries, it is essential to prepare your body with a targeted strength program. This blog will provide an easy bodyweight exercise program designed to build functional strength, prevent pain, and reduce the risk of injury while enjoying the delights of the spring
gardening season.
By incorporating a variety of bodyweight exercises such as the program below- gardeners can target areas essential for maintaining proper posture and preventing injuries. Professional guidance can help develop a personalized exercise routine to address individual needs and goals.
1. Squats to chair - Start by sitting on the very edge of a dining room chair. Place feet hip-width apart, Lean your upper body forward with your back straight, rise into standing upright. Then shift your hips backwards and lower through the knees to gently lower back onto the chair.
2. Lunges - Step forward with one leg, lower slowly to bring the back knee towards the floor in a dip, then return to starting position and switch legs.
3. Push-ups - Start in a plank position with hands shoulder-width apart, lower your body until your chest almost touches the ground, and then push back up.
4. Plank - Hold a straight-arm plank position, keeping the body in a straight line from head to heels.
5. Mountain climbers - Start in a plank position, bring one knee towards the chest and then switch legs in a running motion.
** If you can't do #3,#4, or #5 from the floor- try them on a wall, back of a couch, or on the stairs for incline plank and pushup options.
6. Triceps dips - Sit on the edge of a chair or bench, place hands next to hips with
fingers pointing forward, and lift your body up and down by bending and straightening the arms.
7. Calf raises - Stand with feet hip-width apart, raise onto your tiptoes, and then lower back down.
8. Bicycle crunches - Lie on your back, bring one knee towards the chest while twisting the torso to touch the opposite elbow, then switch sides in a pedaling motion.
As you start your exercise program, it's crucial to prioritize proper form and technique to avoid injuries and maximize benefits. Focus on maintaining alignment, engaging your core muscles, and moving through each exercise with control and precision. Remember to breathe steadily throughout each movement, and listen to your body to avoid overexertion. If you're unsure about the correct form for a specific exercise, consider consulting with our kinesiology team or a physical therapist for guidance.
By committing to a regular schedule and gradually increasing intensity, you can strengthen your muscles, improve flexibility, and enhance endurance. Consistent practice allows your body to adapt and become more resilient, reducing the risk of injuries while gardening.
Stay consistent, stay focused, and reap the benefits of a healthier, injury-free gardening experience!
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