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Show Page 8 The Ogden Valley News Volume I, Issue VII April 1999 SIMPLE STEPS TO PREVENT SPRING TIME INJURIES By Dr. Lewis D. Harper As spring approaches and we desire to spend more time in our yards and gardens, one should stop and evaluate our individual health status before attempting the work that lies ahead. Just like any sporting event or activity, certain precautions should be taken to prevent injuries from occurring. Before we attempt to work in our yards, it is very important for each of us to do some type of stretching to get some life back into our muscles that have not been used all winter. The following are some basic stretches and exercises that can be performed prior to our normal yard work to prevent those tight and achy muscles that are often felt following the first outing in the garden. 1. While lying flat on your back and keeping your low back flat on the floor (this is done by keeping both knees bent), slowly bring one knee up to your chest and hold for 30 seconds. Lower the leg back to the floor and repeat with the opposite leg. 2. While in the same position as the first stretch, bring both knees up toward the chest at the same time and hold for one minute. 3. While lying face up with your low back flat on the floor, bring one leg towards the chest in the bent position, and then straighten leg so it is straight up from the body. Lower leg to bent position and return to the floor. Repeat this stretch 5 times with both legs. 4. While lying on your side, pull the heel of one leg to buttocks while contracting the abdominal muscles. Hold for 30 seconds and release. Repeat this stretch with the opposite leg. 5. While sitting on the floor and spreading the legs apart, slowly bend at the waist down towards one foot and hold for 30 seconds. Repeat down opposite leg and hold for 30 seconds. Repeat again reaching between legs and hold for 30 seconds. Repeat all three directions 5 times. 6. While standing, place hands against wall and step back with one foot. Lower body towards wall by bending elbows. Be sure to keep the heel of the back foot on the floor and hold for 30 seconds. Repeat with opposite leg. Perform these stretches 5 times with each leg. By performing these simple stretches and exercises, many of the aches and pains normally felt after a long day in the garden can be avoided. If severe pain or discomfort is felt while performing these exercises, discontinue and seek professional attention, as a serious problem may be present. Yard work and gardening is just like any other physical activity and certain precautions must be performed to prevent pulled muscles, strained muscles and even injury. By following these simple procedures you too can be pain free while pursuing your gardening endeavors. |