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Gardening is a joyful hobby that keeps us active and connected to nature. However, spending hours tending to plants can take a toll on our bodies if we don't take care of them properly. To help avid gardeners stay healthy and pain-free, we've put together some simple stretches to incorporate into your gardening routine.


1. Overhead Side Reach Stretch:

  • Stand with your feet hip-width apart and reach your arms overhead.
  • Hold one wrist with the opposite hand and gently lean to the side.
  • Feel the stretch along the side of your body.
  • Hold for 15-30 seconds, then switch sides.


2. Touch Your Toes Stretch:

  • Stand with your feet shoulder-width apart and your arms relaxed at your sides.
  • Slowly bend at the waist and reach forward, aiming to touch your toes or reach as far as you comfortably can.
  • Let your arms hang loosely.
  • Hold the stretch for 15-30 seconds, then slowly return to standing.


3. Alternating Forward and Backward Shoulder Circles Durability Exercise:

  • Stand with your feet shoulder-width apart and your arms relaxed at your sides.
  • Slowly roll your shoulders forward in a circular motion, then switch to rolling them backward.
  • Focus on loosening up any tension in your shoulders and upper back.
  • Repeat this exercise for 10-15 repetitions in each direction.


4. Cat and Cow Stretch:

  • Start on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
  • Inhale as you arch your back, lifting your chest and tailbone towards the ceiling (Cow Pose).
  • Exhale as you round your back, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose).
  • Continue to flow between Cat and Cow poses for 5-10 repetitions, moving with your breath.


Incorporating these stretches into your gardening routine can help improve flexibility, reduce muscle tension, and prevent injury. Remember to listen to your body and stretch gently without pushing yourself too far.

For more tips on maintaining a healthy and active lifestyle, contact OrthoConnecticut. Our orthopedic experts are here to support you in staying pain-free and enjoying your favorite activities to the fullest. Happy gardening!

Contact us today to learn more or to make an appointment.