Help, I’ve Gardened & I Can’t Get Up
Spring has sprung and if you’re like me, we find it difficult to pace ourselves on gardening projects. The lure of the garden proves challenge to stay hydrated, eat, and come indoors short of 8 hours, let alone find the time to stretch.
The next day we wake up very sore. The low back is screaming the loudest, right? The only way I will take time to stretch is if it’s convenient, no equipment is needed, and the stretches are fast and easy.
I realize you don’t want to hear all of the anatomical jargon, so I’m going to simply give you the top 4 stretches to perform after gardening. Spend just 5 MINUTES before you call it quits for the day and your back will be much happier the next morning!
Quick Tips:
- Hold each stretch for 30 seconds
- Avoid bouncing
- Effective stretching results in slight discomfort, not pain
“C” STRETCH
Begin by sitting in a lawn chair. Scoot your buns to the edge of the chair and allow your should blades to rest on the back of the chair (keep space between your low back and the chair). Hold underneath one knee and pull it in toward your chest, imagine you are making a “C” with your spine. Switch sides. Complete the stretch by pulling both knees in toward your chest. Feel the stretch in the low back.
LEAN ON ME
Begin by sitting in a lawn chair. Scoot your buns to the edge of the chair and place one heel on the ground in front of the chair with a straight leg; the opposite knee is bent with the foot on the ground. Place your hands on the bent knee for support. Gently lean forward with a straight spine and feel the stretch in the back of the leg. Switch sides.
HOT CROSS BUNS
Begin by sitting in a lawn chair. Cross one ankle over the opposite knee. Gently lean forward keeping the spine straight and feel the stretch in the buns, hips, and even the low back. Switch sides.
THE HUGGER
Begin by sitting on a bench (or on the ground) with both legs straight. Bend one knee and hug it in angling toward the opposite shoulder. Gently round the low back and lean back slightly. Feel the stretch in the low back and hip area. Switch sides.
See, just a quick 5 minutes before you head in for a hot bath. Let me know how the stretches work for you, cheers!
Visit my Fit to Garden page for more photos, descriptions, and videos on avoiding next day soreness.
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Stacy!! These are great stretches for us long distance runners as well! Easy, doesn’t take a lot of time and efficient! (just want to run!!!)
Thanks Coach! Do you recommend stretching before AND after a run? I always stretch after, but I find that I’m stoked to hit the road and I have been known to skip the warm up stretches.