Ah, Georgia in March, one minute it is 65 degrees and sunny and the next snow is collapsing to the ground in chunks and we are rushing to the store to fill our pantries with necessities.  It’s hard to know how to act this time of year.  We go from spring-cleaning mode back into hibernation as fast as a cold front rolls in.  But of course, we know that Spring is upon us and before long we will be trying to crank the lawnmower for the first time, trimming back the monkey grass and pulling up the pansies to make room for the emerging Gladiolus.  It’s time for spring training.

I get very busy this time of year. After months of being somewhat sedentary, on those first warm days, we begin doing very physical exercise when working in our yards.  It is then that the calls start coming in begging for the earliest available appointment.  Although I love my work, I prefer my clients to stay happy and healthy. Even for those of us that have been working out throughout the winter, yard work can take its toll.  Unlike running, riding a stationary bike or using the elliptical machine, yard work is not a linear activity.  You are moving in all directions, many planes of movement.  Yard work is a functional exercise.  It takes core strength and flexibility to withstand the bending, squatting, rotating, reaching, pulling, pushing and all of the other actions that are part of working in the yard.

As with any exercise, you should stretch to prevent injury.  It is best to warm up a bit before you stretch, so take a brisk walk around your yard to assess and plan out your work for the day.  Not only will a warm muscle will stretch better, but it will also be less prone to injury during the stretch.  Think about the activities you will be doing and make sure to stretch the muscle groups you will be using the most.  At minimum you should be stretching your hamstrings, calves, quads and pectorals.  Here is a great resource for stretches:http://www.ahealthyme.com/topic/stretchguide.  This website shows the doorway stretch (they call it a shoulder stretch) as opposed to the corner stretch. Many of you know how I LOVE that corner stretch, so I would still recommend you do that instead. Remember to hold the stretch for 20-30 seconds and to try to relax into the stretch.  If you have to “hold” the muscle to withstand the stretch, then it is counter productive.  You would be better off not going quite as deep into the stretch and relaxing into it.  Also, you want to make sure you are doing static stretches.  This means go into the stretch position and hold the pose.  Do NOT bounce.  When you bounce it is called ballistic stretching.  This type of stretch can cause injury.  So, go slowly into the stretch position, hold and slowly back out.  You should also stretch again after you are finished with your activity.  By stretching properly you can help prevent injury, and have a lesser degree of soreness for the days following the new activity.

With any kind of activity, be sure you are well hydrated, take care to work within your limits and give your body what it needs to stay healthy.  Remember that getting regular massage therapy can help you prevent injury, increase flexibility and perform better.  So, be careful out there and happy gardening!!!

Yours In Health,

Ashley Wilson
NMT, LMT
~Inspire Someone! February ‘09

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