April is Gardening Month – Life Uninterrupted, April 2014 Newsletter

Physio4_Gardening_Banner April is National Gardening Month! If you like to garden but want to avoid common gardening injuries and sore muscles, it’s best to start and finish your day in the garden with a gentle warm up and some stretching. By following the gardening tips below from the Physiotherapy Association of BC, you can minimize injury, alleviate pain and get the most enjoyment out of your day in the garden. You can download: PABC’s original Physio4 Gardening Tip Sheet Canadian Physiotherapy Association’s Gardening Tip Sheet 01_Physio4_Gardening_Begin_With_WarmUp Start with light tasks such as easy raking or a walk to warm up your muscles. Follow this by stretching your back, legs, neck, hands and fingers to help prevent strain or injury. Your physiotherapist will prescribe the best stretches for your gardening specific needs. 02_Physio4_Gardening_Posture_Mechanics When sweeping or raking, move your feet instead of twisting your trunk or over-reaching with your arms. When lifting heavy bags or pots, use your legs, keep your back straight, and hold objects close to your body to prevent unnecessary strain on your back. 03_Physio4_Gardening_Ergonomics Stay close to the ground to trowel, plant and weed. Wear kneepads to avoid putting too much pressure on your knees. Ensure your tools are sharp when pruning or sawing to minimize your workload and select tools with long handles to avoid reaching. 04_Physio4_Gardening_Pace_Yourself Take breaks and do some gentle stretching to keep limber. Try switching up tasks to use different muscles and avoid one group being overworked. Repetitive actions that use a specific muscle or muscle group can cause pain or injury. . . . Overheard in Clinic, April 2014 Newsletter Inspiring Change, April 2014 Newsletter Main Page, April 2014 Newsletter

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