There’s something therapeutic about spending time in the garden.
Soaking up the warm sunshine. Running your fingers through the dirt. Tenderly caring for plants or vegetables. The satisfaction of ending another weed’s chances of spreading.
But then you stand up. Ouch!
Those hours of bending, crouching, stretching and digging have taken their toll. And now you are in need of therapy from your therapy.
Don’t worry, there’s help. We asked local fitness experts what you can do to avoid injuries and ease aches and pains. Here are their suggestions for some post-gardening exercises and stretches.
Garden party
Marsha Ffrench-Wilson, obesity and wellness coordinator at the Southeast Family YMCA, loves to garden. Because of that, she knows the effects of spending time playing in the dirt, which, she says, works muscles you don’t normally use, such as the arms and back.
“I love to garden to see what it will bring afterward … even though I’m gonna be sore,” Ffrench-Wilson says.
Ffrench-Wilson suggests taking a warm shower after gardening and then doing these stretches.
Arm stretches
Stretch one arm over your head and push your palm toward the sky. Use your other hand to hold your fingers and pull them back, stretching the fingers.
Leg stretches
This exercise is one people can do inside or outside, Ffrench-Wilson says. Sit down on the floor and pull your legs toward your stomach with your feet together, sort of like a diamond. Then move your legs up and down in a butterfly motion. This works the inner part of the thighs, she says.
Shoulders
Put both hands behind the neck, and turn left and then right. This will stretch out the shoulder muscles.
Posturing
Kelly Metzger, president and chief executive officer of the Kachmann Mind and Body Institute in Fort Wayne, says there are some therapeutic yoga postures that can help align the spine – important since gardening uses a lot of back muscles. She also suggests breathing exercises.
Metzger says these stretches should be done after gardening and not before because “research has shown that we don’t want to stretch cold muscles.” She said the warmer the muscles, the better.
Here are some yoga poses she suggests:
Reclining Big Toe
Lying with one leg actively extended, place a towel or strap around hamstring or arch of foot. Shoulders are working downward and both heels are extended outward. Breathe and lengthen leg to release tension with each exhalation.
Knees to Chest
Gently pull knees toward chest, pushing your tailbone to the floor. Allow shoulders to drop to floor. For gentle back massage, rock softly side-to-side. Continue breathing slow, natural breaths.
Seated Twist
Sit in a chair. Lift body and inhale; twist to one side as you exhale, continuing to breathe. Look backward to encourage twist. Switch sides and repeat.
A real stretch
Dr. Monique Levesque-Hartle of the Allen County Family and Sports Chiropractic and Athletic Performance Center suggests these stretches after a good garden workout. Each stretch should be held for 20 seconds and always stretch both sides. Don’t bounce when doing the stretches.
Lower back
Thigh stretch – Stand facing a chair or counter and hold for balance. Bend knee and grasp top of foot with hand. Pull on foot to bring heel toward buttock. Push knee behind hip, if possible, and hold.
Upper back
Forward trunk stretch – Sit on the edge of a chair with feet shoulder width apart. Bend chin to chest and slowly curl forward. Push hands toward floor and hold (minimize movement in lower back and hips).
Shoulders
Sit or stand with good erect posture. Place arm behind back and grasp forearm with other hand. Pull forearm being held by other hand across and upward behind the back and hold.
