Gardening is a joyful hobby that keeps us active and connected to nature. However, spending hours tending to plants can take a toll on our bodies if we don’t take care of them properly. To help avid gardeners stay healthy and pain-free, we’ve put together some simple stretches to incorporate into your gardening routine.
1. Overhead Side Reach Stretch:
- Stand with your feet hip-width apart and reach your arms overhead.
- Hold one wrist with the opposite hand and gently lean to the side.
- Feel the stretch along the side of your body.
- Hold for 15-30 seconds, then switch sides.
2. Touch Your Toes Stretch:
- Stand with your feet shoulder-width apart and your arms relaxed at your sides.
- Slowly bend at the waist and reach forward, aiming to touch your toes or reach as far as you comfortably can.
- Let your arms hang loosely.
- Hold the stretch for 15-30 seconds, then slowly return to standing.
3. Alternating Forward and Backward Shoulder Circles Durability Exercise:
- Stand with your feet shoulder-width apart and your arms relaxed at your sides.
- Slowly roll your shoulders forward in a circular motion, then switch to rolling them backward.
- Focus on loosening up any tension in your shoulders and upper back.
- Repeat this exercise for 10-15 repetitions in each direction.
4. Cat and Cow Stretch:
- Start on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
- Inhale as you arch your back, lifting your chest and tailbone towards the ceiling (Cow Pose).
- Exhale as you round your back, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose).
- Continue to flow between Cat and Cow poses for 5-10 repetitions, moving with your breath.
