Many people use gardening to relax in their spare time. However, they may injure themselves during the process. Crouching or leaning over for long periods strains the body, and lifting heavy bags of supplies can result in back pain. Luckily, stretching after a day in the garden helps prevent these issues, so here are some exercises to perform.

Important Stretches After Gardening

1. Toe Touch

Shoveling, raking, hoisting bags of soil, and pushing a full wheelbarrow are practices that strain the back muscles. After gardening for an extended period, practice toe touches to stretch and relieve the body. 

Put your feet together, keep the legs straight, and bend forward. Hang your arms down to the toes until you can’t move any further. While holding the position, you should feel the stretch along the spine and down the backs of your legs. For the best back pain relief, remain in place for 15 sections and perform the exercise at least three times.

2. Cat-Cow

You might hunch your back or hang your neck for a long period while planting, straining the muscles, tendons, and ligaments. Luckily, a cat-cow stretch will provide relief. 

Begin this exercise by resting on your hands and knees and arching your back upward like a cat. Hold the position, then slowly sink your stomach. At this time, you should form the spine into a U-shape. Repeat the activity, releasing plenty of stress along the spine.

3. Neck Stretch

Isolated neck exercises are easy on the muscles and ideal for deep stretching. While either standing or sitting, slowly turn your neck to the left. You’ll feel a stretch along the right side. Do the same on the opposite side. Between movements, slowly rotate your head to loosen up the upper spine and neck.

If you’re struggling with neck or back pain, visit North Pole Chiropractic in Alaska. Since 2001, their knowledgeable team has helped clients achieve a healthy lifestyle and minimize aches. Dr. Jack Harrison, D.C., leads this practice and provides chiropractic treatments to address various problems, including neck pain and automobile injuries. Learn about their services, such as massage therapy and chiropractic care, online, and call (907) 488-1885 to schedule an exam.