Sherwood Forest Garden Club, 9/28/2001
Overview
The Sherwood Forest Garden Club met on Friday, September 28, 2001, at
Inge Mahon's house. The scheduled speaker was replaced by Sandy Bramlett
who did an excellent job of showing us how to work out in our garden.
To see some pictures of the meeting, click here.
Working-Out in the Garden
presented by Sandy Bramlett, M.Ed.
Your garden can provide countless hours of enjoyment. It can be a thing of
beauty, a respite from stresses of daily living, a source of creativity
and solitude. Even the planting, pruning and weeding can bring great
satisfaction. BUT, it can also be a cause of backache, sore knees,
neck tightness, shoulder tension and all sorts of other aches and pains!
Here are a few tips for "working-out" in the garden that will actually help
reduce risk of injury, muscle fatigue and tension while strengthening your
muscles.
- DO NOT bend from the waist when picking up an object
(especially heavy loads). The knees and hips should bend -- use your
legs, especially your thighs when lifting.
- Avoid long exposure to cold and damp when gardening. Your muscles will
be tight from the cold and you run greater risk of injury.
- Take 5 minutes to do some stretches BEFORE getting to work (and
afterwards)!
- Avoid repetitive motion, especially twisting. Change position
frequently.
- RELAX. Enjoy the garden. Do not work when you hold any
resentment for the task. It will only cause tension and stress to build
up in your muscles -- especially your jaw, shoulders and neck!
SPECIAL APPLICATIONS
| Bending and Lifting |
- Squat Lift - Chest up, back straight, push into ground with the legs.
- Half Kneeling - Also good for planting and weeding. Use a bench or
stake to support the half kneeling position.
- Kneeling - Push thru legs to stand, keep arms straight to keep
weight from pulling you down into a slumped position.
- Keep object being lifted close to body, elbows close to sides.
- Put legs in front-to-back step position and shift thru legs.
- Avoid rounding your back to lift - use your legs!
|
| Planting, Weeding, Edging |
- Squat low to ground.
- Kneel or half kneel.
- Sit on heels, half kneel/sit on heel.
- Check out the "knee" mats available.
*Be sure to stand, stretch up and backward, and walk after being in
these bent-over positions.
|
| Mowing |
Can be a muscle strengthener!
- Maintain alignment of body weights.
- Maintain relaxed breathing.
- Avoid slumping or arching low back.
- Keep pelvis level.
|
| Sweeping, Raking |
Can be a muscle strengthener!
- Maintain a wide stance.
- Align body weights vertically and facing in same direction.
- Avoid twisting.
- Reach & pull with legs and arms NOT your back.
- Rake and sweep in different directions.
- Move body as a single unit.
- Avoid looking down close to feet - it will make your neck stiff!
Try looking 1-2 feet in front of feet.
|
Pruning
(Any reaching up) |
- Use a step stool or ladder to keep from arching your back.
- Keep chest up.
- Keep pelvis level.
- Keep head and neck in neutral.
|
| Digging |
- Put legs in front-to-back step position and shift thru legs.
- Avoid rounding your back, keep chest up, buttocks sticking out.
- Maintain spinal alignment, use your legs to support movement.
|
REMEDIES AND RELIEF IF YOU OVERDO IT!
After squatting or kneeling - stand, walk around, stretch upward, thigh and hamstring stretches.
After sweeping, raking, reaching up, pruning - neck relaxers/lengtheners, knees
to chest back release, bridging exercise.
After bending and lifting - cat stretch, dog chasing tail, press-ups.
Many of the functional gardening activities can strengthen muscles,
like mowing, raking and even "low to the ground" activities. However,
you will get more enjoyment out of "working out" in your garden if you have
a regular regime for toning muscles -- that means strengthening
and stretching exercises (done in proper form), in addition to
cardiovascular activity to keep your heart pumping strong. You'll increase
your stamina, reduce injury and soreness, increase your energy and
vitality and get more enjoyment out of everything you do!
Gardening offers us a connection to the Divine. To plant a seed, nourish it
until the first bud appears, then delight in the beauty of the flower -
what a gift Nature has given us. And, when the flower fades, the cycle
continues. The seeds will be sown by the wind, nourished by the rain and
warm sunlight, and the gift multiplies and comes back to us!
Happy Gardening!
Sandy Bramlett, M.Ed.
Certified Teacher, Callanetics and NIA Technique