Physical therapy corner - Spring stretches & Strengthening

Longer days, plants sprouting new leaves, and birds chirping remind us that spring is just around the corner. It's the time of year when people are itching to get outside and start spring gardening. While early March is a good time to begin cleaning up your yard by removing tree limbs and branches, patching fences, and weeding, it is best to wait until after the last frost to do more extensive gardening and planting.

Early spring is also a good time to check out your gardening inventory. Ensure you have proper tools, well-fitting gloves, and other equipment to improve your gardening biomechanics, such as kneeling pads, benches, lawn carts, and wagons. It is also a good time of year to start raised garden beds, which can be helpful to those who have trouble bending or stooping to low surfaces.

Another consideration during early spring is our own body’s fitness and capabilities. If you do not regularly exercise, now is a great time to start improving your strength and mobility to reduce the strains the repetitive nature of gardening can cause. My favorite strength exercises to prescribe that are specific to gardening include bent-over and standing rows, farmer carries, suitcase carries, squats (or modifications to sit-to-stands from a chair if you can't squat), and plank varieties (including modifications using an elevated surface if you cannot do a full plank).

It is also essential to ensure you have the appropriate range of motion to perform bending, reaching, and twisting tasks. Restricted mobility can cause us to compensate and alter mechanics, leading to pain, muscle strains, and other injuries. Below are some stretches to help improve your flexibility and increase your ease with yard work and gardening.

​1. Hamstring stretch: This stretch makes bending to pick up items easier. Lay on your back and loop a strap around one foot. Pull your leg upward, keeping your knee straight, until a stretch is felt in the back of the thigh. Hold for 30 seconds, then repeat 3 times.
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2. Open-book stretch: This stretch improves rotation through your mid back, making twisting activities easier. To perform it, start by lying on your side with your knees bent to 75-90 degrees. Place your arms in front of you. Next, lift your top arm straight up and over to the floor on the other side. You should feel a stretch in your mid back or arms. Hold this position for 10 seconds, then repeat 10 times.

3. Child’s pose: Stretch your back, arms, and knees to make reaching and bending easier. Start on all fours. Sit your hips back, trying to bring your bottom towards your heels. At the same time, stretch your arms forward. Hold this position for 10 seconds, then repeat 10 times.

4. Gastroc and Soleus stretch: These calf stretches help ensure proper ankle mobility for squatting and lunging tasks. Begin by standing near a table or wall. Place your hands on the table or wall, extending one leg backward. Bend your front leg until you feel a stretch in your back calf. Hold for 30 seconds, and then repeat three times. Repeat with the
stretch with the back leg bent to target the soleus muscle. With the back knee bent, you should feel the stretch lower in the leg. Hold for 30 seconds and repeat three times.

5. Piriformis stretch: To improve hip mobility for twisting and turning. Lay on your back and bring one knee up towards your opposite shoulder until you feel a stretch in your buttocks. Keep your back flat on the ground, and do not twist from your back. Hold this position for 30 seconds and repeat 3 times.
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6. Prone on elbows - This is important for maintaining extension motion in the spine to counter repetitive bending. Lay on your stomach, with your elbows resting on the ground. Push up on your elbows, bending your back to an arched position. Make sure to keep your hips on the floor while you do this. Hold the position for 5 seconds, repeat 10X

Regular yoga participation, whether in a live or virtual class, can also help improve flexibility and balance, optimizing conditioning for garden activities. Additionally, to learn more about proper gardening and farming mechanics, sign up for the Body Mechanics and Gardening Workshop hosted by Therese High at Freetown Farm on March 25, 2025.

** As always, these are just suggestions for stretches and exercises. Always consult a doctor before initiating an exercise program, and be sure to tailor the stretches to your individual needs.**

Author

Karyn Dulaney, PT, DPT, is a physical therapist who has practiced in outpatient orthopedics for almost 2 decades. She enjoys helping patients achieve their personal goals and maintain a healthy, active lifestyle. An avid outdoor enthusiast and competitor/participant in various adventure sports, she is passionate about helping others explore outdoor activities for the mental and physical health benefits that come with them. Karyn co-founded the  Community Gear Closet, which lends outdoor gear so others can have opportunities for their own outdoor adventures.