GARDENING TIPS

Written By Josh Renzi

🌿 Safe Gardening: Protect Your Body with Smart Movement and Stretching

Gardening is a wonderful way to stay active, but it can also strain your back, knees, and shoulders if you're not careful. This post shares essential tips and exercises focused on proper body mechanics, core strengthening, and lower extremity flexibility—so you can enjoy yard work injury-free.

🧍‍♀️ Body Mechanics for Gardening

Maintaining proper posture and technique while working in the garden is crucial for preventing injury.

Tips for Safe Movement:

  • Bend at your hips and knees, not your waist.

  • Keep heavy objects close to your body when lifting.

  • Alternate tasks every 20–30 minutes to avoid repetitive strain.

  • Use a kneeling pad or gardening bench to reduce joint stress.

  • Pivot with your feet—avoid twisting at the waist.

 💪 Core Stabilization Exercises

A strong core helps protect your spine and supports every movement—from raking leaves to lifting bags of soil.

1. Bird Dog

Strengthens the core and improves balance.
▶️ Watch on YouTube

2. Dead Bug

Builds deep abdominal control for spinal stability.
▶️ Watch on YouTube

3. Side Plank

Targets the obliques and glutes for lateral stability.
▶️ Watch on YouTube

4. Pelvic Tilts

Promotes lumbar mobility and strengthens the deep core.
▶️ Watch on YouTube

5. Abdominal Bracing

Teaches your core to engage before lifting or bending.
▶️ Watch on YouTube

🦵 Lower Extremity Stretching

Tight hips, hamstrings, and calves can compromise posture and increase strain on your back and knees.

1. Hamstring Stretch

Improves flexibility for safer forward bending.
▶️ Watch on YouTube

2. Hip Flexor Stretch

Releases tightness caused by kneeling or prolonged sitting.
▶️ Watch on YouTube

3. Quadriceps Stretch

Supports strong, flexible knees for squatting and lunging.
▶️ Watch on YouTube

4. Calf Stretch

Improves ankle mobility for walking on uneven ground.
▶️ Watch on YouTube

⏱ Quick Routines Before and After Gardening

Before Gardening (5–10 minutes)

  • Hamstring Stretch – 30 sec per leg

  • Hip Flexor Stretch – 30 sec per side

  • Bird Dog – 10 reps each side

  • Pelvic Tilts – 10 reps

  • Abdominal Bracing – 3 sets of 10-sec holds

After Gardening (5–10 minutes)

  • Calf Stretch – 30 sec per leg

  • Quadriceps Stretch – 30 sec per leg

  • Side Plank – Hold 15–30 sec each side

  • Dead Bug – 10 reps

🌼 Final Tips

  • Think of gardening as a full-body workout—prep and recover accordingly.

  • Listen to your body: fatigue, pain, or stiffness is a sign to adjust.

  • Consult a physical therapist if you're unsure how to modify these exercises to your needs.

For customized recommendations or injury screening, schedule a visit at our clinic.

Josh Renzi
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