Katherine Preston

With the arrival of beautiful weather comes the urge to get our lawns looking "picture perfect." However, it shouldn't be at the expense of our health! Let's "dig deep" and uncover some helpful hints to avoid the aches and pains that many of us endure in our quest for the flawless yard.

In any physical activity, spinal alignment is vital and gardening is no exception. Whether standing, kneeling or carrying an object, always keep your shoulders in line with your hips, knees, and feet. Keep weight-bearing equally balanced on both sides of the body and avoid slouching to one side. When raking, digging or shoveling, toes should point forward, and knees "track" with your feet, never folding in. Your stance should always be at least hip-width, to insure good stability. Never jeopardize your balance. If you become off-balanced, stop the motion and re-adjust your stance. Avoid straight legs or arms with "locked" knees or elbows; keep them slightly bent. Twisting at your waist or knees should NEVER occur. If you need to relocate, do so by moving your feet. In the case of kneeling, reposition your knees, keeping them hip-width apart, and avoid twisting your torso. If you do any lifting, keep your loads light. All bending to lift should resemble a squat: i) no arched back; shoulders are aligned with the hips ii) lead with your glutes ("buttocks"). Remember to not let your knees exceed your toes. iii) Lift using your glutes and leg muscles, not your back. iv) Keep the object that you're lifting close to your body: it's stressful on your lower back if you lean forward with extended arms. (This also applies to digging or raking with a long-handled garden tool.)

Check your footwear. Deep treads assure better balance, traction and lessen the risk of falls -- especially on muddy, uneven surfaces.

Use moderation. You wouldn't expect to complete a full workout session without any breaks. The same holds true with yard work. Remember to pace yourself and keep your movements smooth. Quick actions may result in an unwanted injury or shortness of breath. Take rest times to avoid stiffness and overstrain. Alternate between standing and kneeling tasks. Change hands often when raking or digging and pause to do wrist flexor and shoulder stretches or rotations. If possible, do a little gardening each day to decrease the risk of being "the weekend warrior" and reduce your stress level.

Afterwards, remember to go through a "cool down" of static stretching and avoid just sitting down. A minimum of 15 minutes of smooth, slow stretching on the spot will help to avoid injuries and keep your joints mobile. Start with the large muscle groups in your lower body and work your way up. Exhale on the stretch, holding each one for 10-30 seconds. Repeat each stretch three times. Never yank at a body part or bounce. And don't rush it.

With these helpful hints, your gardening will hopefully go smoothly, minus the aftermath of aches and pains. And remember: Rome wasn't built in a day -- neither was your garden!