The first day of fall has come and gone and with it we are starting to see more leaves on the ground. With falling leaves comes raking. So, with bone and muscle health in mind this blog will address how to properly rake to ensure there are no injuries and to promote healthy spines.
By following these five simple tricks yard maintenance will cause minimal discomfort:
a. Before you even pick up the rake make sure to warm up your body properly and prepare your body for the workout. Take a quick walk around the block to warm up your muscles. Doing some active stretching afterwards is also a great idea. These are good stretches to practice:
a. Drinking lots of water before, during and after putting your body to work helps promote healthy muscles and bone strength as well as helps with recovery.
- Use the Whole Body
a. Changing positions while raking will help ensure that not only one side of your body is working which will cause fatigue and possibly pain. For example, do ten raking pulls with your left leg in front and then switch to the right leg for the next ten.
- Bend at the Knee
a. Make sure to bend at your knee rather than your lower back while raking and lifting.
b. Pivot your entire body when moving leaves around rather than twisting only your upper body.
- Frequent Breaks
a. Take a break, you deserve it! Remember the leaves can still be raked after a 10-minute rest and your body will thank you for it!
Muscle and bone health does not have to be jeopardized just because the leaves are piling up. By following these tips your yard and body can be in pristine condition! If you are experiencing any muscle pain or fatigue you can book an appointment by clicking to ‘book now’ button below.