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Stretch before tackling yardwork

Published on May 16, 2016

Stretch before tackling yardwork

Alyssa Monson, Registered Dietitian
CentraCare Weight Management

Stretches for YardworkThe beautiful spring days make you eager to give your yard some TLC. Before picking up the trimmers and pulling weeds, warm up your body with a stretching routine. You also may do these stretches after your yardwork to help ease the soreness and tight muscles you may experience.

  • Stand up straight, place your hands in the small of your back and arch backward while pulling your elbows toward the middle of your spine. Hold for 10 seconds and repeat five times.
  • Stand up and place your right heel on a step with your knee slightly bent. Lean forward until you feel a slight pull at the back of the thigh (your hamstring). You may need to stabilize yourself by holding onto a door handle or sturdy tree branch. Hold the position for 20 seconds and then relax. Do it once more and repeat with your left leg.
  • Stand up, balance yourself and grab the front of your ankle with the opposite hand from behind. Pull your heel toward your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg. You may find using a wall or a chair to balance helps.
  • While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times. If you are not as flexible, you may do this stretch with palms facing down.

Now you are ready to get out there and tackle yardwork! Make sure to stay hydrated and take breaks as needed.

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