You Bet Your Garden

Get a great garden workout without aches and pains
By Mike McGrath

Mike McGrath When the weather gets warmer you can actually hear those big garden and landscape projects calling out: "Build me; plant me; move me; prune me!"

Answering those plaintive pleas often means taxing muscles you haven't used in months. That's why you'll find lots of outdoor enthusiasts cooling their gardening heels in a doctor or chiropractor's waiting room at this time of year. But it doesn't have to be that way!

Warm up properly before you start working -- either actively, with a 10-minute walk or passively with a warm shower. I know, it seems foolish to shower before you get all sweaty, but that hot water really loosens up your muscles, allowing you to work much more safely.

Keep the work close to your body at all times. Never reach out to do something; always move closer to the work instead. Always keep the work in front of you as well -- never twist your body around to do something, but face the work instead.

Most important of all -- never reach and twist! (This is a combo almost guaranteed to cause injury.)

Shovel correctly! Keep your knees slightly bent so that your legs -- the strongest part of your body -- do most of the work. Keep your stomach muscles tight, and pull that shovel close to your body when it's full.

Then, don't turn and toss -- it puts terrible pressure on your back. Instead, pick up your front foot, pivot on your back foot until you're facing the direction you want the dirt to go and then dump it.

Take a break every five minutes. Put your hands on your hips and lean backwards for a few seconds. You'll last longer out in the garden and feel better while you're at it!

You Bet Your Garden can be heard Saturdays at 11 a.m. on WHYY 91FM.

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