The fine weather of the last few days may have rekindled your desire to don your gardening gloves and start spring-cleaning your yard. Good for you! However, to fully enjoy the benefits of gardening without risking injury, it’s essential to adopt the right reflexes. Here are a few tips to help you garden safely and maximize your enjoyment.
1. Warm up before gardening
Before plunging your hands into the soil, it’s vital to prepare your body properly. Like any physical activity, gardening calls on many muscles and joints. A short warm-up routine lasting just a few minutes can make all the difference in avoiding aches and strains. Here are a few simple exercises:
- Trunk rotation: Cross your arms over your chest and place your hands on your shoulders. Without moving your hips, gently rotate your torso to one side, then the other. Repeat 15 times.
- Lateral flexion: With arms still crossed, slowly tilt your left shoulder towards the ground, then do the same on the right. Repeat 15 times.
- Forward bend: Gently bend forward until you feel a slight tension in your back, then return to a neutral position. Repeat 15 times.
2. Alternate tasks
The repetition of identical movements can lead to injury through overuse of certain muscles. Alternate tasks regularly to involve different parts of the body and avoid excessive strain.
3. Spread work over several days
Rather than trying to accomplish everything in a single day, divide tasks into several sessions. This will reduce fatigue and minimize the risk of muscle pain in the days ahead.
4. Adopt the right handling reflexes
When transporting or moving heavy objects, certain precautions are essential:
- Choose lighter loads: Don’t overload your body by lifting objects that are too heavy.
- Use a stable wheelbarrow: Choose a two-wheeled model for better balance.
- Bend your knees: Whether you’re picking up a tool or lifting a flowerpot, bend your knees rather than straining your back.
- Keep loads close to your body: Avoid holding objects at arm’s length to reduce strain on your back.
5. Vary your movements
When performing a repetitive task, remember to change position regularly, alternating between your dominant and non-dominant hand. This helps to spread the effort and avoid joint pain.
6. Use appropriate protective equipment
Protect yourself according to the tasks you undertake:
- Knee pads for working comfortably on the floor.
- Protective goggles when trimming hedges or using power tools.
- Gardening gloves to prevent blisters and protect your hands.
- Sunscreen and moisturizer to prevent sunburn and dehydration.
7. Enjoy your garden safely!
By applying these tips, you’ll be able to garden efficiently while preserving your health. So equip yourself, take your time and enjoy every moment spent in your green space. Happy gardening!
