5 Tips for Ache-Free Gardening

By Abigail Cuffey

Gardening can be tough on your bones and muscles, what with all the bending, kneeling, digging and tugging. Follow these stretching and positioning tips that will help prevent your body from feeling strained.

1. Warm up. Before you get down and dirty, take a 10-minute walk followed by some stretching: Roll your shoulders back in a circular motion and slowly move your head from side to side a few times to limber up.

2. Change it up. Never stay in one position for more than 10 minutes to avoid cramping or overusing a muscle group.

3. Bend at the knees. Whenever you grab something or pull a weed, bend your knees and contract your abdominal muscles to avoid straining your back.

4. Don't kneel. At least, not on both knees. Keep one foot flat on the ground (in a "marriage proposal" stance) to give your back more stability.

5. Cool down. End your gardening session with a short walk and some light stretching. Then take a warm bath or shower to help prevent next-day soreness.

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