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Fall means beautiful foliage, but it also means we have to clean up those leaves as they cover our gardens and lawns. Raking leaves is a great way to get outside and do some light exercise. However, it can also mean tired, aching muscles or even a back injury that could put you out of commission for days.
Avoid injuring yourself by stretching first
The easiest way to avoid injuring yourself while raking leaves is to make sure you warm-up before you start. Walk around your yard/garden a few times to loosen up your muscles, and do some stretches.
Here are a few that will stretch out the muscles you’ll use while raking:
- Clasp your hands over your head and lean slowly to each side. Put your hands on your hips and slowly rotate your body side-to-side, stretching out your upper body.
- Put your heel on a step and with your leg straight, slowly lean forward from the hips to feel the stretch in the back of your leg. Make sure you keep your back straight.
- Hold onto a tree or wall and grab your ankle behind your body and slowly pull your heel toward your buttock.
Hold all of these stretches for 15-20 seconds and repeat 2-3 times. Do not stretch into pain.
The ergonomics of raking
A thorough warm-up is only half the battle when it comes to avoiding injuries while raking. You’ve got to keep ergonomics in mind too.
- Make sure your rake fits you. There are many ergonomic rakes, shovels, and other tools available at your local hardware store.
- Change your position as you work – alternate the forward foot and reverse hand positions when raking.
- Make sure to take frequent rest breaks – stand up, put your hands on your low back, and briefly bend backwards.
- Cool down – walk around your yard/garden a few times to admire your work.
- Repeat the warm-up stretches.
To schedule an appointment, contact a pt Health clinic near you or book an appointment online.
This blog originally appeared on Lifemark.ca
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