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Get in Shape Before Tackling Your Yard This Fall
Just as playing football or golf can injure your body, the
twisting, turning, bending, and reaching of mowing and raking
can also cause injury if your body is not prepared. So before
you rev up the lawnmower or reach for the rake this fall,
consider these possible consequences: upper or lower-back
strain, neck strain and pain in the shoulders. So, prepare
yourself as any athlete would before a game.
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What
You Can Do...
• Perform stretching exercises, without bouncing, for
a total of 10 to 15 minutes spread over the course of your
work. Do knee-to-chest pulls, trunk rotations, and side bends
with hands above your head and fingers locked. Take a short
walk to stimulate circulation. When finished with the yard
work, repeat the stretching exercises.
• Stand as straight as possible, and keep your head up
as you rake or mow.
•
When it's still warm outside, avoid the heat. If you're a
morning person, get the work done before 10 a.m. Otherwise,
do your chores after 6 p.m.
•
When raking, use a "scissors" stance: right foot
forward and left foot back for a few minutes, then reverse,
putting your left foot forward and right foot back.
•
Bend at the knees, not the waist, as you pick up piles of
leaves or grass from the grass catcher. Make the piles small
to decrease the possibility of back strain.
•
When mowing, use your whole bodyweight to push the mower,
rather than just your arms and back.
•
If your mower has a pull cord, don't twist at the waist or
yank the cord. Instead, bend at the knees and pull in one
smooth motion.
• Drink lots of water, wear a hat, shoes and protective
glasses. And, to avoid blisters, try wearing gloves. If your
equipment is loud, wear hearing protection, and if you have
asthma or allergies, wear a mask. Try ergonomic tools. They're
engineered to protect you when used properly.
•
If you do feel soreness or stiffness in your back, use ice
to soothe the discomfort. If there's no improvement in two
or three days, see your chiropractor.
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