Rake Safely, Avoid Backaches: A Guide to Yard Work Warm-Up and Proper Lifting
Fall's colorful foliage might tempt you to grab a rake and tidy up the yard, but hold on! Raking can be surprisingly demanding on your body. Before you dive in, a few simple steps can prevent injuries and make the job a breeze.
Warm-Up Like a Pro
Think of raking as a workout. To avoid muscle strain, limber up beforehand. Easy arm circles, pendulum swings, and stretches for your forearms and upper back are perfect. Repeat these exercises after raking too, to help your muscles recover.
Perfect Posture Prevents Pain
While raking, stand tall with your head up and shoulders back. Avoid hunching over. This good posture not only prevents rotator cuff problems and neck strain, but it also lets you use your body more efficiently, requiring less effort.
Lifting Leaves Without Lifting a Locket
Those leaf piles might seem tempting to grab from the waist, but resist! Squatting with your knees bent and keeping your back straight protects your lower back from injury. Imagine strong, stable legs doing the work, not your vulnerable spine. Think "squat, don't hunch!"
Cool Down and Feel Great
After all that raking, a quick cool-down of stretches focused on your hamstrings, glutes, and core will help prevent stiffness and soreness.
Bonus Tip: Don't overdo it! Take breaks and listen to your body. If you feel pain, stop and rest.
By following these tips, you can transform yard work from a chore into a healthy, enjoyable activity. Rake smart, rake strong, and enjoy the fall season pain-free!
<span class="fineprint">Kyle Branday MSPT/CAP is a licensed physical therapist and partner at Amity Physical Therapy in Woodbridge. He is a graduate of Quinnipiac University with his Masters in Physical Therapy. He works with patients of all ages and ability levels, treating athletes with fractures and sprains to gait and balance dysfunction in the elderly. Amity Physical Therapy was founded twenty years ago by Michael Dow MSPT and CEO/Director. The practice has five offices: Woodbridge, Hamden, Branford, Wallingford and Mlford. Kyle Branday can be reached at 203-389-4593 or visit amitypt.com.</span>
