Pilates and Gardening

By Crishna Grelle

It’s that time of year again where I’m itching to get out and play in the garden, pull some weeds, prune, move pots, water and plant things.  But I’m one of those people that has low back pain.  So I need to warm my body up for working in the yard.  I do stretches and target specific muscle groups to support my back, hips, knees and arms.  Good spinal alignment is also very important for preventing aches & pains after a day spent in the yard.

Warm up

Firstly, to warm up, start bending at your hips, ankles, and knees to get closer to the ground instead of curving your spine and putting undue strain on the back.  Start with a small squat with your weight even over your feet, bend at the hip, and scoop your belly into your spine, lowering yourself until your back and lower leg are at the same angle, keeping your back straight.

Knee pain?

If squatting hurts your knees, buy a knee pad and try using it to get closer to ground, all the while keeping your core engaged and spine in neutral (straight).

Add a twist

Trunk rotation is helpful too.  Stand with your feet shoulder distance apart and twist from side to side.  Hold the twist for 3-5 seconds and then try the other side.

Don't forget about your arms

Arm circles are a great way to warm up your shoulders too.  Start with small circles in one direction gradually making larger circles, then switch to circle the other direction.

Variety will prevent pain

Vary the activities your doing while out in the yard.  Pull weeds for 20-30 minutes, then switch to doing something standing, like pruning or watering.  Varying the positions your working in takes the strain off the back.

Alternate which hand you’re using to pull weeds or dig.  This may seem like a challenge at first but it’s great for challenging the brain and coordination.  Plus, it supports even muscle development of your arms and hands.

Use your core muscles while you're bent over and working in the yard.  Keeping your abs engaged the whole time supports your back while you are bent over.

Pain free movement through Pilates

Practicing good alignment and movement is the essence of bringing Pilates into your everyday activities.  For more information or to schedule a session, visit https://www.joyfulmotionpilates.com/.