It's SPRINGTIME!

Its springtime!! With it comes the idea of being more active in the yard or just happy to be outside. And not need a heavy coat.  The idea of going into the yard to do the needed items for spring cleanup is wonderful.  I’m sure the neighbors can appreciate your efforts.  The idea of yard work is a form of exercise. Are you aware of that?   Yes it is since you are utilizing your body to do work. Lifting all those tiny branches on the ground, raking the leaves, or shoveling the shit onto the garden beds. All of that entails using your muscles and thus your strength.  You may say some are so much stronger than you that you cannot lift as much as others. That is likely true.  But to exercise doesn’t mean you have to be Charles Atlas, Hulk Hogan or something to that effect.  Lifting small weights will actually make you stronger rather than the bulky stuff.  Lean and mean is what you you’d look like.  Not muscle bound and stiff.  But I digress.  The yard work should be considered exercise/working out. That means you should be hydrated prior to stating. You should do some light stretching before getting your tools.  You need to use proper techniques not only when lifting things but using the shovel, rake, broom, blower, pruners etc.  Some of these work multiple muscle groups. Others concentrate on a specific area.  The shovel for example uses your legs, butt, back shoulder, arm and hand muscles.  They must coordinate the action of lifting up a load of soil so you don’t strain an area from overexertion.  That doesn’t mean to use a kids beach shovel to move stuff but you need to think before you start and see how you plan to do your action  and which of the “3 DON’T’S” will you violate.  The “3 DON’T’S” are used to prevent YOU from hurting your back.  Don’t’ reach with the tools. Don’t bend over to pick up the stuff on the ground. Don’t twist while pulling stuff. Don’t twist in one direction while raking or using the broom.  Turn and use the opposite side muscles.  Give yourself a break by doing this.  You can work longer and accomplish much more if you tried it. Rather than fatiguing that one set of muscles work the opposite muscle groups.  Your body will appreciate it.

How do you stretch?  Ask us and we can tell you, show you or give a handout on it.

When you’re done working in the yard or that task remember tot stretch.  Those muscles you used are now warmed up and elastic/stretchy more than any other time of the day.  Take the few minutes it needs and you shouldn’t/wont feel crummy later. To stretch a muscle you need to move in a manner/movement opposite of how that muscle works.  You low back muscles bend you back, lean you to the side, twist you, allows you to bend forward (not bending over to pick up stuff!) Stretching the muscles you used allows them to recover from the exercise you gave them.  This gets the waste product of exercise to move away from the area and not be an irritation.  Kind of of like sediment in the muscles which can cause your muscles to feel knotted up or tight. 

Dr. Greg Serge