1. Warm up before raking. Its as simple as walking around, gathering your gardening tools and bags.
2. Raking can be a pain in the neck, so start at the top with some simple neck stretches. Then warm up your arms, Bring your left arm across your body, towards your right shoulder.Lift up your right arm and place it on the outside of your left arm, near your elbow. Gently pull inwards with your right arm. You should feel the stretch in your left arm and shoulder. Hold this position for 10 seconds. Repeat this stretch for your right arm and shoulder.
Warm up your back by laying on the floor with your knees bent, bring both knees to your chest by clasping your hands around your knees and pulling towards your chest, hold for 10 seconds, relax. Then with your knees still bent, bring only your right knee towards your left shoulder, hold for 10 seconds, relax. Repeat with left leg. Finally, stand with your feet apart and hands behind head. Bend from side to side, bending upper back only, not at waist or hips. Alternate sides.
3. Bend at the knees when scooping leaves into bags rather than bending at the waist.
4. Take breaks every 15-20 minutes, stretch your back again and drink plenty of water. And hope for a strong wind to blow those leaves into your neighbors yard. J
Disclaimer:
Not all exercise is suitable for everyone. To reduce the risk of injury, consult Dr. Hammer or your doctor before beginning this or any exercise program. The instruction presented herein is in no way intended as a substitute for medical counseling. If you have had a previous injures or any other special medical condition, follow all precautions.
Not all exercise is suitable for everyone. To reduce the risk of injury, consult Dr. Hammer or your doctor before beginning this or any exercise program. The instruction presented herein is in no way intended as a substitute for medical counseling. If you have had a previous injures or any other special medical condition, follow all precautions.
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