Get into gardening shape


 


Let’s not hedge the issue.Gardening can be tough and tiring on your body, which is your most important and precious tool! The exercises that follow focus on conditioning three body zones important to an active gardener: the knees, hands and abdominal muscles. By practicing them on a regular basis, you will be better able to ward off the garden-variety aches and pains that invariably surface early in the growing season.

 


Your knees


Stress on the knees comes from all directions, front, back and sides. When you squat to pick up your tools or push a cart uphill, your knees are constantly being called upon — and sometimes crawled upon.

Knee conditioning indirectly results from strengthening the quadriceps (the front of your thighs). The stronger your quads, the less your knees have to work.


Strengthener:


Sit in a straight-backed chair, feet flat. Holding on to the sides of the chair, extend your right leg straight out in front of you, foot flexed, lifting it so it’s level with the chair seet. Repeat 10 times per leg.

 


 

Your hands


A good grip is necessary for weeding, pruning, dead-heading and numerous other tasks.


Strengthener:


Wrap a broad rubber band around the fingers, not including the thumb, so they touch but are not overly stressed. Spread the fingers apart, palms facing down, creating as much space as you comfortably can. Hold for five seconds, then relax. Repeat four times on each hand, working up to eight reps.

 

 


Your abdominals


Whether you’re lifting a bulky bag of lime, transplanting a shrub or turning the compost, strong abdominal muscles protect your back from fatigue and injury. The better conditioned the abs, the less strain on the back.

Slow, controlled curl-downs strengthen the abdominal muscles by challenging their ability to remain contracted. But they must be practiced slowly.


Strengthener:


Sit on the floor with your knees bent, feet slightly apart and parallel, arms extended in front at chest level, hands clasped together, back straight. Contract your abdominal muscles, round your back, lower your chin, and slowly roll back, one vertebra at a time, until your lower back rests on the floor. This should take four slow counts while you exhale.

 

Keeping a rounded back and arms in position, take four slow counts to lift your torso while inhaling and returning at the completion of the lift to a straight back position. Repeat four times, working up to 10 reps.

 


Barbara Pearlman is an exercise therapist and the author of "Gardener’s Fitness: Weeding Out the Aches and Pains."


 

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