It’s always a good idea to warm up before any physical activity.  Warm-ups can prevent injuries from strains and stresses.  They improve your flexibility and will make the activity itself more comfortable.

Your chiropractor can recommend stretches tailored to specific activities, whether they be sports, work tasks, or aspects of daily living.

Gardening is fun for some of us, a chore for others, but it’s definitely physical activity.

Here are some stretches tailored to gardeners and other people working outside.

Begin by sitting down with a low stool in front of you.  A low step or even a thick book will also do.  Extend your leg out straight and place your hell on the stool.  Keep your knee straight and lean forward until you feel a pull in the back of your thigh.  Hold for 15 seconds, relax, and repeat.  Then do it again with the other leg.

This stretch is designed to warm up your hamstrings.  Don’t bounce or strain—you can injure yourself that way.  The hamstring is the muscle you feel “pulling.”

Stand up, reach behind you, and grab your left ankle with your left hand.  Pull your heel towards your buttocks and hold for 15 seconds.  Relax and repeat, then do it again with your right ankle and right hand.

While standing, raise your arms above your head and knit your fingers together, palms to the sky.  Lean to one side for ten seconds.  Then lean to the other side for ten seconds.  Repeat three times.

Wrap your arms around yourself (as though hugging yourself) and rotate as far as comfortable to the left.  Hold for ten seconds.  Then rotate to the right and hold for ten seconds.  Repeat three times.

Now you’re ready to begin!  Don’t forget to cool down after you’re done, and take frequent breaks to stretch and rest.

Regular chiropractic care will improve your flexibility and endurance.

If you don’t have your next appointment booked, or if you feel pain in your neck, back, or anywhere else that is painful enough to interfere with your everyday activities or persists longer than a few days, call Sheppard Chiropractic Centre at (506) 635-8182 or (506) 847-7172.