With spring – yard work

The calendar states that spring has officially arrived in Falcon, and although the weather keeps us wondering at times; the buds are on the trees and the green is creeping into the grass.The arrival of spring for many people means trading in treadmills for garden exercise. Bending, digging and reaching in the yard can make for a great workout, but it can also lead to injury if you are not careful.Warming up and cooling down is an extremely important part of any exercise routine and should not be ignored when doing yard work. Stretching is essential to help prevent injuries, stiffness and pain.Before stretching for any activity there are a few key guidelines to keep in mind. Stretching should be done slow and controlled, without bouncing or jerking your body. Remember to breathe while stretching. Stretch as far as you comfortably can without feeling pain.Below are some easy stretches to get you started as you tackle this new season. Stretch the muscles in your legs. More than likely, you’ll be readying yourself to do a great deal of bending, squatting and shoveling. Stretching the muscles in your legs can help prevent lower back stress and strain.

• While standing, put one heel up on a step or stool, keeping your knee straight. Bend forward until you feel a slight pull in the muscles in the back of your thigh. If you are not used to doing this stretch, you may want to position yourself next to something you can hold onto for stability. Hold the stretch for 15 to 20 seconds, relax and repeat. Be sure to do the other leg.
• Stand up and place a hand against a stable surface to balance yourself. Bend a knee, bringing your heel towards your buttocks and grab your ankle with your hand to stretch the muscle at the front of your thigh. Again, hold for 15 to 20 seconds, relax, repeat again and then do the other leg.Stand tall, reaching your hands up overhead. Lean to one side for 8 to 10 seconds to stretch the upper back and then go to the other side. Repeat three to four times on each side.
• Stretch your arms out to each side, level with your shoulders, and rotate your arms forward and backward three to five times to loosen up your shoulders.

These are just some of the warm ups you can do as you prepare to be active. Add in any other of your favorite stretches to help improve flexibility. Be sure you use your legs to lift – not your back. Ask for assistance if something is too heavy or too large for one person to move. If working at ground level, kneel rather than bend. It will help your back. If you are shoveling, move your feet along with your body as you load or unload the shovel. Don’t keep your feet planted and twist at the hips. Most importantly, listen to your body. Take a break when needed, change positions and don’t try to do everything in one day.If you do feel some discomfort after a day in the yard, there are some things you can do to help alleviate the pain. Apply a cold pack to the area within the first 48 hours – it will help reduce pain and inflammation. Wrap the ice in a light towel and apply to the area for 20 minutes each hour. If it has been a couple of days since the discomfort began, you can try a hot bath or a moist heat compress.Consider a visit to a chiropractor if the pain does not change. A chiropractor is trained to identify the problem and restore normal motion to your spine to encourage the body’s natural healing process. Millions of people visit chiropractors on a regular basis for help with problems similar to these. Francine J. Palmer, DC, FICPAPalmer Chiropractic, PC719-494-1395