Core Strengthening Exercise for Gardeners
Last modified on 2010-07-20 02:31:39 GMT. 0 comments. Top.
Attention gardeners! Perform this simple ball chop exercise to strengthen the core muscles, lower body, and shoulder girdle stabilizers. Strengthening these muscles will help gardeners avoid next day soreness and protect the low back. Complete 3 sets of 8 repetitions on each side.
Gardener’s Lunge Exercise
Last modified on 2010-04-28 05:35:45 GMT. 1 comment. Top.
As we jump into the marathon spring gardening sessions, are there any gardeners out there who spend a lot of time bending over at the waist? I’m here to make sure you STOP bending at the waist and use the strength of your legs! Let’s get more familiar with strengthening and using those legs.
Lunges are a great exercise for the entire lower body. Several muscles are used to stabilize and assist throughout the range of motion, but the prime muscle groups worked are the quadriceps (the muscles on the front of the upper leg), hamstrings (the muscles on the back of the upper leg), and gluteals (buns of steel).
Tips to Perform the Perfect Lunge
- Find a gorgeous open outdoor space!
- Exhale on exertion each time you stand up
- Imagine you are balancing a book on your head throughout the range of motion, keep your body under control
- I recommend stepping back as you perform beginner lunges so the knee is protected
- Be sure to keep the knee over the ankle, do not allow the knee to shift past the toes
- Keep a straight spine and do not lean over
- Avoid placing weight in the front toes, push through the heels
- Do not hold dumbbells while performing the advanced split jumps
- Consult with your physician before performing this or any other exercise
Beginner: Standing Reverse Lunges
Begin standing with feet together. Take a big step backward with the right leg and remain on your back toe. The front left knee should be bent 90 degrees, do not allow the knee to go over the toes! Lower down until the back knee comes close to the ground. Pull yourself back up with the strength of the front leg and avoid pushing off the back toe. Switch sides. Alternate for a total of 20 repetitions x 3
Intermediate: Walking Lunges
Begin standing with feet together. Take a big step forward, keeping your front knee behind the ankle! Imagine lunging STRAIGHT DOWN as opposed to lunging forward, then use the strength of your front leg to pull you up. Alternate for a total of 20 steps x 3.
Advanced: Split Jumps
Begin standing with feet together. Carefully hop up and land in the same lunge position described above. Do not allow the knee to touch the ground. Focusing on the front heel, press yourself up, hop and switch to the other side. Alternate for a total of 12 repetitions x 3
Concentrate on using those strong LEGS while working in the garden and always avoid bending at the waist. Get growing!
Green Thumb Rx-Pilates Reformer Exercise
Last modified on 2010-04-15 15:38:08 GMT. 0 comments. Top.
Attention gardeners…this Pilates reformer exercise is definitely for you!
While gardening, we spend many hours carrying, lifting, and squatting down. These repetitive movements can result in low back pain, tight hamstrings, and poor posture.
I am a Pilates instructor and advocate, and I absolutely adore the reformer machine. Consider trying a class at your local studio. Many studios offer complimentary reformer orientations. I promise you will enjoy the class, it is addicting!
This exercise is called the “Upstretch”, although I like to call it the “Green Thumb Rx”. The exercise focuses on core stability and strengthening, upper body strengthening, and hamstring/calf flexibility. A perfect exercise to strengthen and stretch the muscles we use while gardening. Ultimately, this exercise helps realign joints and assists in correcting muscle imbalance.
THE GREEN THUMB RX
Set Up: Place balls of the feet on the carriage with the heels against the shoulder rests and hands should width apart on the footbar. Keep the (green) thumbs with the fingers, press the chest toward the thighs and the tailbone toward the ceiling. Resistance 2-3 springs.
Movement: Push the carriage back as you extend the hips into a plank position. Come forward over the footbar while maintaining the plank. Keep your hands in line with your shoulders and shoulder blades flush with your back. Bring the carriage to a parked position by returning to the starting position. Perform 8-10 repetitions.
Give it a try and let me know what you think. Enjoy!
Gardener’s Pre-Season Strengthening Exercise-SIDE PLANK
Last modified on 2010-03-31 15:06:46 GMT. 0 comments. Top.
Gardener’s Pre-Season Strengthening Exercise
Side Plank
Place your body in a straigtht line lying on your right side. Place your right forearm on the floor and bend your right knee so that your foot is behind you. Press yourself up and balance on your forearm and side of your bottom knee.
When you are ready to progress and increase the intensity of this exercise, straigthen both legs and place your right hand on the floor.
Keep your shoulders down and naval in.
Hold this position 20-60 seconds and repeat on the other side.
Performing this exercise will strengthening your core and shoulder girdle stabilizers to prepare your body for the marathon gardening demands at the beginning of the season.
FOR MORE EXERCISES, check out the Gardener’s Pre-Season Strength Training video!
Gardener’s Pre-Season Strengthening Exercise-SUPERMAN
Last modified on 2010-03-25 04:33:13 GMT. 0 comments. Top.
Gardener’s Pre-Season Strengthening Exercise
SUPERMAN
If you’re like me, you’re itching to get outside and get those hands dirty in the garden.
Now is the perfect time to start strengthening the primary muscles used while gardening!
The Superman exercise targets the core muscles. Begin on your hands and knees. Stabilize your shoulder girdle and keep your shoulder blades flush with your back. Slowly extend the right arm and the left leg, and then alternate sides. Imagine that you are balancing a glass of water in the small of your back as you move through the range of motion.
Perform this exercise 2-3 times each week and complete 8-12 repetitions to prepare your body for the marathon gardening demands at the beginning of the season.
Ready for more exercises? Watch the Gardening Pre-Season Exercises video!
Gardener’s Pre-Season Strengthening Exercise-WALL PUSH-UPS
Last modified on 2010-03-31 15:07:01 GMT. 0 comments. Top.
Gardener’s Pre-Season Core Strengthening Exercise
Wall Push-ups
Begin by facing the wall arms-length away, feet hip distance apart, legs straight with weight in your toes. Place hands on the wall slightly wider than your shoulders.
Keep your head in a neutral position, bend elbows to lower head/chest toward wall, coming as close as you can to it but not touching it.
Straighten arms and return to starting position.
FOR MORE EXERCISES, check out the Gardener’s Pre-Season Strength Training video!
Fit to…Shovel Snow?
Last modified on 2010-03-31 15:06:30 GMT. 0 comments. Top.
The neighbors could hear me grumbling this weekend as I threw on my winter coat and boots to shovel snow again. As the cold air hit my face, I reminded myself that March 20 is the first day of spring, and a little smurk instantly appeared. While visions of my new garden were dancing in my head, before I knew it I actually had a great workout! I calculated that I burned 165 calories in 30 minutes. Nevertheless, I am hopeful that we have received our last layer of the white stuff.
A few quick snow shoveling tips:
PLAN AHEAD
- Consult with your physician before shoveling or engaging in any strenuous activity. Be sure to stop shoveling if you feel weak, dizzy, or short of breath.
- Don’t wait until 6″ has covered your driveway, get out there every 2″ or so (you can thank me for this tip later).
- Drink plenty of water as you gather your warm winter wonderland get-up. Staying hydrated and warm will make the activity less of a strain. Cold air makes it more difficult to work and breathe resulting in greater strain.
- Perform a 5-10 minute warm up. March in place indoors, scrape the car windows, or walk around the yard.
PROPER BIOMECHANICS
- First and foremost, choose an ergonomically correct shovel. Choose a shovel that is lightweight with a countoured handle.
- Whenever possible, plan to push the snow straight to the end of the driveway or sidewalk.
- When scooping and throwing snow, keep these guidelines in mind:
- Keep feet in a scissor stance and concentrate on using your legs to lift the snow
- Knees should be bent and back should be straight
- Step in the same direction you are throwing
- Keep one hand on the handle and the other hand close to the load
- Hold the load close to the body
- Avoid bending at the waist, twisting the spine, placing feet close together, overloading the scoop, and wiping your nose with your sleeve.
Correct Incorrect
RECOVER INDOORS
- Rehydrate and have a warm snack
- Stretch! Perform the Fit to Garden post-gardening stretches.
And above all, imagine the sun shining down as you reunite with the garden. 20 days and counting….
