It’s been a long winter and spring is in the air. For many that means
tackling projects at home, clearing out the garden, or getting back to
outdoor adventures like running, hiking or biking. I lovingly call it
being a weekend warrior – squeezing every last bit of sunshine, energy
and outdoor time out of the weekend before Monday morning starts the
work week again.
The downside to being a weekend warrior? Going from zero to yard work
hero without the proper prep and strategy can lead to injuries – from
strains and sprains to serious pain. So before you put yourself at risk,
take a look at 4 Tips for Warming Up for Spring:
1. Mind Your Position
Tedious or repetitive activities, like weeding the garden or biking on a long trail, may require you to be in an awkward position for long stretches of time. Be mindful of your posture during these activities and know that there is a right way and a wrong way to position yourself. Try to keep your head back and not bent too far forward. Alternate between squatting and kneeling when you can to engage different muscles and relax others.
When changing position isn’t an option, make sure that you are taking periodic breaks so that you don’t become stiff or tight. Take a movement toad motion back into your legs if you are sitting or kneeling. Stretch your arms out when you are raking or shoveling. Another option is to change activities all together if there are different parts of a project that you can work on simultaneously.
Before you attempt to move a large rock or pull a big weed out of the ground, test the force that you’ll need to be successful. Over or under estimating the weight or strength of something that you’re trying to more is another way that you can seriously injury yourself. Misjudging the strength and position you’ll need can put you off balance and ill-prepared. Take the moment to test and save yourself possible injury.
With next weekend right around the corner, keep this tip in mind to keep yourself warrior-ready. This is tip #1 of 4. Stop back next week for another installment.
1. Mind Your Position
Tedious or repetitive activities, like weeding the garden or biking on a long trail, may require you to be in an awkward position for long stretches of time. Be mindful of your posture during these activities and know that there is a right way and a wrong way to position yourself. Try to keep your head back and not bent too far forward. Alternate between squatting and kneeling when you can to engage different muscles and relax others.
When changing position isn’t an option, make sure that you are taking periodic breaks so that you don’t become stiff or tight. Take a movement toad motion back into your legs if you are sitting or kneeling. Stretch your arms out when you are raking or shoveling. Another option is to change activities all together if there are different parts of a project that you can work on simultaneously.
Before you attempt to move a large rock or pull a big weed out of the ground, test the force that you’ll need to be successful. Over or under estimating the weight or strength of something that you’re trying to more is another way that you can seriously injury yourself. Misjudging the strength and position you’ll need can put you off balance and ill-prepared. Take the moment to test and save yourself possible injury.
With next weekend right around the corner, keep this tip in mind to keep yourself warrior-ready. This is tip #1 of 4. Stop back next week for another installment.
This blog maybe be reproduced in part or in its entirety in print or online with specific permission from Dr. Dan Turo.
Please contact our office directly at 412-369-0400 or info@turofamilychiropractic.com for details.
Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.
Please contact our office directly at 412-369-0400 or info@turofamilychiropractic.com for details.
Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.
