Did you know?
1 hour of gardening can:
- Reduce stress
- Boost done density
- Burn about 300 calories!
With all that bending, squatting and raking proper technique and
strength are a must! Here is what you need to know…
strength are a must! Here is what you need to know…
Bending
Muscles used: Abs, back, legs.
The right way to do it: Focus on
tightening your leg muscles (your quadriceps and your hamstrings) as you bend
forward. Keep your knees slightly bent.
tightening your leg muscles (your quadriceps and your hamstrings) as you bend
forward. Keep your knees slightly bent.
Try this exercise: Bird dog
Get down on all fours, with your hands underneath your shoulders and your
knees underneath your hips. Tighten your abdominal muscles while simultaneously
raising your right arm and straightening your left leg, keeping your back
straight. Hold for 6 seconds. Return to the starting position, switch sides and
repeat 10 times.
knees underneath your hips. Tighten your abdominal muscles while simultaneously
raising your right arm and straightening your left leg, keeping your back
straight. Hold for 6 seconds. Return to the starting position, switch sides and
repeat 10 times.
Raking
Muscles used: Core, shoulders,
arms.
arms.
The right way to do it: Use short, quick
motions, and keep the rake close to your body. Switch sides every 2 to 3
minutes.
motions, and keep the rake close to your body. Switch sides every 2 to 3
minutes.
Try this exercise: Countertop
pushup
pushup
Stand facing a countertop, with your hands shoulder width apart on the
counter. Tighten your abdominal muscles and keep your back straight as you bend
your arms into a pushup position. Straighten your arms, and repeat 15 times Use
short, quick motions, and keep the rake close to your body. Switch sides every
2 to 3 minutes.
counter. Tighten your abdominal muscles and keep your back straight as you bend
your arms into a pushup position. Straighten your arms, and repeat 15 times Use
short, quick motions, and keep the rake close to your body. Switch sides every
2 to 3 minutes.
Pushing a Wheelbarrow
Muscles used: Core, quadriceps,
hamstrings, chest, shoulders, arms.
hamstrings, chest, shoulders, arms.
The right way to do it: Load the
wheelbarrow with only as much weight as you can handle without straining.
First, use your leg muscles, not your back to lift the wheelbarrow; next, use
your arm muscles to push the load forward.
wheelbarrow with only as much weight as you can handle without straining.
First, use your leg muscles, not your back to lift the wheelbarrow; next, use
your arm muscles to push the load forward.
Try this exercise: Modified plank
Lie on a mat, supporting your upper body with your forearms and your lower
body with your knees; your stomach stays raised as you keep your body in a
straight line without arching your back. Hold for 15 seconds, working up to 60
seconds.
body with your knees; your stomach stays raised as you keep your body in a
straight line without arching your back. Hold for 15 seconds, working up to 60
seconds.
Squatting
Muscles used: Glutes, quadriceps,
hamstrings.
hamstrings.
The right way to do it: Keeping your
torso upright, lower yourself until your bottom almost touches the ground. Try
to keep your weight on your heels.
torso upright, lower yourself until your bottom almost touches the ground. Try
to keep your weight on your heels.
Try this exercise: Chair squat
Stand in front of a chair, feet shoulder-width apart, arms in front of you.
Bend your knees and slowly squat, gently touching the chair without fully
sitting down, then stand up using only your legs. Repeat 10 times.
Bend your knees and slowly squat, gently touching the chair without fully
sitting down, then stand up using only your legs. Repeat 10 times.
All photos from Home Exercise Program at medbridgeeducation.com.
Blog post by Farran Jalbert.
