Putting the Spring into Easter and beyond...

Typically, we are a little dormant at this time of year, the Winter keeps us in our chairs a little longer as we stretch out the working day.  But with the lighter evenings approaching we will be getting back into the garden and just like the spring flowers we will be prepare for our burst of energy for Easter holidays.

 As much as we love to see you all, it is at Easter that we have a noticeable surge of back strains and shoulder injuries after you ‘go for it’ in the garden. Lifting pots and starting the lawn mower are classic injuries or the overuse of pruning and reaching overhead with hedge trimmers.

I urge you to plan your attack on the garden by mixing up your tasks, not enduring one more then 30-60 mins, regular breaks by changing your task or resting.  Plus using your legs to lift your body when moving from the ground to standing and especially lifting Pots etc.

The art of lifting using your CORE muscles;

Firstly, PLANNING the lift, thinking about the weight of the item, how far it will need to be moved, lowering or lifting into final position; Plus, if you need assistance?

How to lift - If you watch and listen to a professional weight lifter you will hear them push their breath OUT as they use the power of their legs to push/lift them and their weights up.  It is this style we need to consider to protect our backs in the garden. 

You can start practicing by sitting on the front of a kitchen chair, legs/feet in line with your hips, take a breath in to fill your lungs this pushes out your lower ribs and drops your pelvic floor to the seat, this is the low point.   To stand blow out your breath at the same time lifting your pelvic floor off the seat and engage your bottom, leg and abdominal muscles to support your back and assist you to standing.

 Good luck practicing your lifting using your CORE muscles at home, in the garden or getting out the car.

By Tracey Jefford

M.Ost of OSteopathy and Dip Sports Massage