Stretch to prevent pain and keep up, too
Maintaining the yard, working on house projects and keeping up with daily chores amid summer’s bustle may push you to your limits.
To avoid the aches and pains of overdoing it, add frequent stretching to your routine. The following stretches are easy to do and can help prevent soreness in your back and shoulders while you work, and relieve discomforts afterward. Stretch only to a comfortable level, not to pain.
If you do have pain that is intense or continues after any of these stretches, discontinue until you discuss it with your physician.
Three stretches for yard work
- Shoulder stretch. While standing, bring your right arm across the chest. Let your right hand rest on your left shoulder or upper arm. With your left hand, press the right elbow into your chest to gently stretch the right upper arm and shoulder. Hold for 5 seconds and release. Repeat 3 to 5 times, then switch to the left arm.
- Chest stretch. While standing, bring your arms behind you and place both hands on your lower back. Keep your fingers pointing down, and your elbows pointing to the sides. Inhale, and on the exhale move your elbows towards each other as far you can without discomfort. Feel the stretch across your chest, then bring the elbows back to the side. Repeat 5 to 10 times.
- Cat stretch. Begin on your hands and knees with a flat back. Now tuck your pelvis in and head down. Stretch your mid-back away from the floor toward the sky — like a cat. Hold and breathe for a few seconds. Relax back into the starting position. Repeat 5 to 10 times.
To stay healthy and feeling good, practice these and other comfortable stretches several times every day.
