When we as humans bend forward, reach out or lean sideways we are stressing muscles with the weight of our bone structure, mainly shoulder girdle and spine, as well as a very heavy head! Imagine holding the end of a broom handle and trying to lift the length of the broom up and down with only one hand and a few forearm muscles. This is sometimes what we’re asking our back to do when we complete household and garden tasks. These repetitive actions required in our jobs, housework or hobbies, like gardening, can cause fatigue, aches and pains if the muscles haven’t been cared for and strengthened to prepare for such lifting.

“That makes my back ache!” was my husband’s regular mantra for many a year until he began doing these prescribed exercises to strengthen muscles which run from the neck, around the shoulders and down to the lower back region. Now he only moans if England or Canada loses a rugby match or he’s skipped a number of weeks doing these basic, yet key exercises.

‘BIRD DOG’ -

Tips: Align shoulders with wrists and front of hip bones with knees. Attempt not to lean heavily into the support leg and arm. This balance work will involve the core and bilaterally exercise the spinal muscles. I suggest holding the position for a breath (with arm and leg extended on the floor) and then slowly & simultaneously raise limbs then lower to tap the pinky finger and big toe on the floor.

Repeat 4-6x or to fatigue and then switch sides.

‘BRIDGE POSE’ -

Tips: This lumbar and leg strengthener gets brilliant results when done regularly either on the floor or on a Stability Ball. All of my clients have had to put this into their fitness routines and have achieved good strength; even after back surgery.

There are three positions shown in the photos, each one more difficult than the solid two-foot version. Start with feet together or apart (depending on how much support you need to begin). Take time to slowly roll the spine and pelvis up, hold hips elevated for 3-4 breaths and curl back down to the floor. Between repetitions hug knees in for a gentle releasing stretch.

Graduate to the one footed versions once you feel ready and it is “easy” to lift and hold up hips. This could take a few weeks if you’re new to exercising or your back is tired already from gardening or physical labour.

This is time well-spent to create a healthy back so I suggest 2-3x/week.

Remember to check out garden article #1 for tips on unraveling tight or tired garden muscles !

Next time: Spine mobility & shoulder strength

Does gardening have you bent out of shape? -by Laurie Surey