Spring is here, and we are back in our gardens! In last month's PT Corner, I gave some tips on how to create strong shoulders. Moving down the arm, here are tips for preventing injuries in your elbows, wrists, and hands by warming up, using proper mechanics as you garden, and performing stretches afterward. Before A dynamic warm-up before being active increases blood flow, priming our muscles to work. It also helps to increase the available range of motion in the muscles and joints to prepare them for the activity you plan to do. Gardening and yard work requires reaching in a variety of directions. It requires the elbows and wrists to bend and flex and our fingers to open and close. Here are examples of beneficial warm-up exercises to do before you start gardening.
During Paying attention to the mechanics of your arms while performing yard work can help prevent overuse injuries such as carpal tunnel syndrome and tennis or golfer's elbow. Always keep your wrist neutral when using your hands and tools to dig, yank, or pull. Minimize side-to-side or twisting motions at the wrist. Engage your shoulders by pulling your shoulder blades back and together before pushing, pulling, lifting, or carrying objects. Properly fitting gloves can prevent objects from slipping and deter excessive squeezing and gripping from the fingers. After Static stretching involves holding a stretch for a sustained period. This type of stretching is best for after activity to prevent muscle tightness. Examples of stretches to perform after yard work include:
3. Chest and Bicep Stretch - With your arms straight, clasp your hands behind your back. Keeping your body upright, slowly raise them toward the ceiling until you feel a stretch in your chest and the front of your arms. Hold for 30 seconds. Repeat 3X Finally, self-massage techniques can also help reduce post-activity soreness. Regular massage can help the muscles maintain flexibility, enabling your joints to have the appropriate range of motion. Pressure applied should be tolerable for 1-2 minutes of self-massage.
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AuthorSThe Community Ecology Institute co-authors the material on this blog with the support of several team members. Categories
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