11/04/2025
The lovely weather has meant I am taking lots of calls from patients who are injuring themselves in the garden. So here are some hints and tips to help reduce the chances of injury.
Before any gardening warm up by doing some gentle exercises and stretches as follows:
1. Gently rotate the torso from side to side as far as is comfortable for 30 seconds.
2. Stretch your arms above your head, then keeping them above your head, stretch them as far as is comfortable to the left side and then back over to the right side. Do this for 30 seconds.
3. Hands by your side, stretch left hand to the side of the left knee, then stretch right hand to the side of the right of knee. Repeat for 30 seconds.
4. Lie on your back and gently pull both knees to your chest as far as is comfortable. Hold for five seconds, relax knees down for five seconds. Repeat for one minute.
5. Lie on your left side lift both legs six inches off the ground hold for five seconds and then relax them back down for five seconds. Repeat for one minute then do the same on the right side.
If you are digging try to alternate the foot that presses down on the fork or spade and your hands on the handle of the spade or fork.
Take a ten minute break every 40 minutes of work.
When you have finished for the day repeat the exercise routine. If your back muscles are aching put a hot water bottle against them for 30 minutes.
We offer free assessments or to make an appointment contact us through the website https://www.chirosclinic.com/ or by calling 01264 324924
Happy gardening!
Nick
We offer chiropractic treatment, osteopathy, sports massage and podiatry.
Andover, Hampshire.
www.chirosclinic.com
