Nose Creek Physical Therapist Suggested Gardening Stretches

Physiotherapists advise that a "warm up" before you start your gardening work out helps to reduce muscle strain, injury, and fatigue. March on the spot until you feel warm, then take a few minutes to do the following stretches. Repeat the stretches again at the end of your activity.

During these exercises, Physical Therapists suggest the following:

• Movements should be slow and controlled.
• You should feel a gentle stretch of the muscle - stretching should not be painful.
• Once you feel a stretch, hold the position 10-15 seconds- do not bounce or jerk.
• Repeat each stretch 2 or 3 times.

Physical Therapy Stretches for the Neck:
1. Sit or stand with good posture.
2. Bend neck forward.

1.Sit or stand with good posture.
2. Keeping face forward, tip ear to shoulder.

Physical Therapy Stretches for the Shoulders:
1. Grasp elbow with opposite hand.
2. Pull elbow and arm across chest until gentle stretch.

1. Reach up behind head.
2. Press elbows back until you feel a you fell a gentle stretch.

Physical Therapy Stretches for the Wrists:
1. Hold wrist.
2. Bend wrist until you feel a stretch.

1. Hold your hands together.
2. Bend the wrists until you feel a stretch.

Physical Therapy Stretches for the Low Back and Legs:
1. Place hands firmly against hips.
2. Bend backward until you feel a stretch.

1. Sit in a chair.
2. Bend forward as shown.

1. Clasp hands together overhead.
2. Lean to the side until you feel a stretch.

1. Hold ankle as shown.
2. Bend knee upward to feel stretch.
3. Make sure thigh stays in line with body.

1. Sit with leg straight on bed.
2. Lean forward keeping back straight so that stretch is felt in back of leg.

1. Position body against wall with foot behind and toes pointed at wall.
2. Lean into wall to feel stretch.

If you would like further information on a general stretching program or if you experience persistent pain after gardening, please contact a Nose Creek Physical Therapist.