I’ve never fancied myself a gardener but loved the idea of having a “serenity garden” at our studio space in downtown Elmira. As time went on perennials got big & weeds even bigger. I had to sort out how to lovingly tend this new life. I wanted to learn what muscles are overused and what is under stretched. 90% of my clients are gardeners so this became reconnaissance to better serve.

Reaching, lifting and bending are the most common movements whether pulling weeds, watering or planting. If these are done incorrectly, especially during marathon gardening days, they may create discomfort in the back, knees & hips.

How to initiate relief ?

During - take a break!

Occasionally get out of the hot sun and for faster absorption have a COOL or tepid drink of water. Along with the described exercise below, the water will help flush toxins, aid in hydration and allow the internal body temperature to decrease. This is a good time to undo muscle fatigue, encourage blood flow to “flush and feed” the tired back & chest muscles and move synovial fluid around stiff joints.

LAY ON YOUR TUMMY and rest on elbows, usually on the cool floor or grass. This “Sphinx” pose* is the reverse action to gardening. Repeat 2-3x with a lay down rest with head turn to stretch the neck in between each sphinx.

Post gardening-

1) Repeat *Sphinx Pose

2) Key stretches for the glutes, low back, chest, shoulders

(See photos) RELEASE out, enjoy a deep breath and sink gently back in. After a few tries you will notice a soft release and deeper stretch….ahhh…

After gardening, walking and the next day are optimal times to explore these options.

Stay safe as you play in the sunshine!

*be sure to check with your healthcare providers if you’re uncertain about the tenderness of your back or joints. When it comes to stretching, gently and more often gets better results than forcing a position or holding tight muscles too long.

~~next time: exercise to strengthen gardening muscles

Isn’t gardening a pain in the…back?