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Fitness
More Raking,
Less Aching
THESE MOVES CAN PROTECT YOUR LOWER BACK
AND KNEES DURING GARDENING SEASON
An hour of gardening can reduce stress, boost
bone density, and burn a whopping 300 calories. But all that bending, squatting, raking, and
lifting can challenge muscles as much as any
competitive sport. “The lower back and knees
most often pay the price,” says Rachel Hazuga,
M.S., an exercise physiologist at the University
of Wisconsin–LaCrosse. Here are the ways to
properly perform the most common gardening
maneuvers, plus a few exercises to strengthen
your gardening muscles. By Linda Melone
FLOWER POWER Straighten up eriodically to avoid straining your back.
Muscles used: Abs, back,
legs. The right way to do
it: Focus on tightening your
leg muscles (your quadriceps and your hamstrings)
as you bend forward. Keep
your knees slightly bent.
Muscles used: Core,
shoulders, arms. The right
way to do it: Use short,
quick motions, and keep
the rake close to your body.
Switch sides every 2 to
3 minutes.
Muscles used: Glutes,
quadriceps, hamstrings.
The right way to do it:
Keeping your torso upright,
lower yourself until your
bottom almost touches
the ground. Try to keep
your weight on your heels.
Try this exercise:
Bird dog
Try this exercise:
Countertop pushup
Get down on all fours, with
your hands underneath your
shoulders and your knees
underneath your hips.
Tighten your abdominal
muscles while simultaneously raising your right arm
and straightening your left
leg, keeping your back
straight. Hold for 6 seconds.
Return to the starting position, switch sides, and
repeat 10 times.
Muscles used: Core, quadriceps, hamstrings, chest,
shoulders, arms. The right
way to do it: Load the
wheelbarrow with only as
much weight as you can
handle without straining.
First, use your leg muscles
(not your back) to lift the
wheelbarrow; next, use
your arm muscles to push
the load forward.
Try this exercise:
Chair squat
Try this exercise:
Modified plank
Stand facing a countertop,
with your hands shoulder-width apart on the counter.
Tighten your abdominal
muscles and keep your
back straight as you bend
your arms into a pushup
position. Straighten your
arms, and repeat 15 times.
Lie on a mat, supporting
your upper body with your
forearms and your lower
body with your knees; your
stomach stays raised as you
keep your body in a straight
line without arching your
back. Hold for 15 seconds,
working up to 60 seconds.
Stand in front of a chair, feet
shoulder-width apart, arms
in front of you. Bend your
knees and slowly squat,
gently touching the chair
without fully sitting down,
then stand up using only
your legs. Repeat 10 times. ;
