Preparation for Gardening: The Warm-Up

You wouldn’t play basketball or softball without warming up, so why would you garden without warming up. Gardening is a very physical activity requiring use of the entire body. Proper preparation is a key element in injury prevention. Spend 10 minutes doing a warm up.

Gardening Ergonomics: Neck

Keep your work close to you. Minimize reaching. Use long handled tools instead of reaching.

Maintaining your head and neck in an extended position (looking up) for more than 5 minutes at a time will create tremendous fatigue. Take a break after 5 minutes when looking up and working with the arms above shoulder level.

Gardening Ergonomics: Back

Alternate sitting and standing positions at 30 minute intervals.

Keep your work close to you. Minimize reaching. Use long handled tools instead of reaching.

Digging should be done with intermittent breaks in order that your body can rest from the repetition.

Bending over for any length of time can very quickly become painful to the lower back and legs. Ice your back for 15 minutes after you garden.

Gardening Ergonomics: Knees

Use knee pads to protect your knees.

Gardening Ergonomics: Shoulders

Work below shoulder level when possible. When unavoidable, perform the task for 5 minutes or less, then take a break.

Gardening Ergonomics: Wrists (Grip)

Rules of “thumb” 1) thumb and forefinger should meet when wrapped around a handle, and 2) indentations should encourage the neutral position (thumb up, wrist straight).

Hold objects with a light grasp or pinch, avoiding a tight, sustained grip.

Grip strength is at its maximum when the wrist is in a relaxed or “neutral” position. People lose up to 25% of their grip strength when their wrist is bent.

If you are still physically struggling and sore after doing your gardening you may need the help of a physical therapist. Give Ewing, NJ’s finest, Stoneking Physical Therapy & Wellness Center a call- We can help!