Make Sure you Stretch Before Yard Work

You’ve probably already had to mow your lawn at least once, and soon to follow you’ll be planting flowers and pruning trees. You likely haven’t worked in your yard since last fall, so you need to make sure your body is prepared for all of the bending, squatting, pushing and pulling that comes with yard work.If your only activity occurs when you do yard work, you should make sure you stretch before you pick up the rake or bend to plant your petunias. Stretching the calves, quadriceps (thighs), hamstrings (posterior thighs), lower back, shoulders and neck, can help avoid muscle pulls and joint sprains.Work directly in front of your body when possible to avoid twisting or reaching, which can put greater strain on muscles and joints. For example, if you’re planting flowers, keep them in front of you instead of reaching behind you to pick them up. Alternate your work between light and heavy jobs so you don't wear yourself out all at once. Turn heavy loads into two or three loads or have a friend help with the lifting. Be sure to keep your back straight while lifting, and always lift with your legs and not your back. Never twist your back while pulling or lifting. Always lift your feet and pivot to avoid putting your back in a vulnerable position.Using the right equipment can also reduce the risk of personal injury. Long handled tools can help reduce bending and reaching. It is beneficial to avoid overhead work when possible. When working in flower beds, kneeling on all fours is preferred to standing and bending over. And as always, stay hydrated. Even if temperatures aren’t in the 80's and 90's yet, it’s important to drink plenty of fluids before, during and after working in the yard.After a hard day's work in the yard, it is important to again cool down. This doesn't mean sitting on the couch watching TV. It means spending 10 minutes stretching the same major muscle groups you did before you started. Stretching muscles after working helps blood and oxygen reach tight muscle fibers and remove lactic acid buildup. This can greatly reduce the pain and stiffness often experienced over the next few days.Following these tips will greatly reduce the chances of injury. Some stiffness and soreness may be unavoidable. Backache and muscle pain that lasts longer than 48 hours may require some intervention, as it may indicate an underlying condition.