Gardening season is just around the corner, and with a few simple stretches you can prepare yourself and lessen the chances of injury.
Here's a simple "get started" list of stretches. Try to hold the stretches for approximately 8-10 seconds and DO NOT hold your breath.
- Shoulder Stretch - Extend your straight arm across your body. Place your hand on your elbow and slightly pull. You should feel slight tension through the shoulder and the upper part of your back.
- Side Bends - Stretch arm over your head and proceed to bend straight to the side. A slight tension should be felt all the way down to your hips.
- Neck Stretch - Starting from front-facing, tilt head to one side and gently roll head forward and to the other side. Repeat. (Do not roll the head backwards towards the spine.) From font-facing, drop your chin to the chest, hold, and then fully extend your head back.
- Shoulder rolls - Roll your shoulders up and back in a circular motion. After 10 reps, reverse to the front.
- Straight Leg Stretch - Step forward with one foot and keep both legs straight. Lower your upper body and grab behind your knee or ankle (depending on level of flexibility) and go into the stretch. Be sure to lead with the chest and not pull yourself inward. Slowly lift up and repeat with other leg. You can also modify by placing the heel of your foot on an elevated surface.
- Hip Stretch - Stand approximately 3 feet away from the 2nd step of your porch, or any equivalent height sturdy structure, and place one foot flat on the step while keeping back leg straight. Slowly flex your knee and allow your body to compress against your knee. Make sure that your knee does not go past your toes. Lower into the stretch and slowly raise back up.
- Stand on a step with only the balls of your feet and slowly descend allowing your calf to stretch. Use a railing or other sturdy object to stabilize you.
This is a good, all around routine that will help decrease injury and yet get you ready for gardening. A fat reduction overview can help you produce a clear summarize of what you demand to focus on to accomplish your fat reducing objective if you're a starter; or serve as a reminder for those who are at an advanced or more improve step of their weightloss strategy. Applying are seven steps that can serve as instructions for your personal weight loss system. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss programs have tricked people into thinking that it is the same, but most diets and weight loss programs only work by leading to a person's body to lose more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. It would be ideal to repeat the stretches after completing your gardening adventures.
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