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How to Enjoy Your Garden and Protect Your Back

By Sandy Schroeder

After a long winter, it’s tempting to be out all day trimming rose bushes or planting new flowers and vegetables. Before you pick up your tools or bend down to do some weeding, the American Chiropractic Association has a few tips to help you protect your neck, back, shoulders and knees.

Let Your Chiropractor Help

Start with some chiropractic assistance. The Joint Chiropractic clinic near you provides a wellness center that helps everyone stay healthy, well and fit.

Stop by to find out what spinal health can do for your overall health. The spine houses the central nervous system that controls everything that we do. When the spine is healthy, overall health often thrives too.

A gentle targeted spinal adjustment may help you shed aches and pain and find a new sense of well-being. Weekly 15-minute spinal adjustments may be the perfect way to stay at your peak, and learn how to protect your back in the garden.

How to Garden Safely

The American Chiropractic Association suggests these steps.

  • Avoid the heat of the day; garden before 10 a.m. or after 5 p.m.
  • Bend at the knees, not at the waist, to pick up tools or clippings
  • Drink lots of water before and after outdoor work
  • Wear supportive shoes to avoid back strain
  • Wear a hat, shoes and protective glasses

Stretch to Warm Up and Cool Down

Avoid pain and injury with some easy stretches.

  • Breathe in and out slowly as you stretch
  • Gently stretch muscles smoothly to the farthest point
  • Hold the breath in and then relax and breathe out
  • Never jerk or bounce the body
  • If you feel pain, stop

Check with your doctor before beginning new exercises

Use Simple Stretches

Try these simple stretches.

Easy leg stretch - Stand with your hand against a wall for support. Bend the left knee and hold the ankle with the left hand. Pull the heel toward the buttocks to stretch quadriceps muscles in the thigh. Hold for 20 seconds. Switch legs and repeat.

Stand and sway - Stand and raise hands over head, weaving fingers together with palms up. Lean to one side to stretch the upper body. Come back to center and lean to other side. Repeat a couple of times.

Stop by The Joint Chiropractic clinic near you to get the support you need. Find out about the packages and plans for affordable personal healthcare that eliminate the hassle of insurance. Weekend and evening hours are available and no appointments are needed.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Madison, Wis.

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