Leaf Raking Season
Well it looks like winter has finally beaten back the miserably hot summer we had. That is the good news. The bad news is the miserably hot summer made everything grow and now it will die. Meaning it is now all over your front yard. Of course you can wait until the end of winter but that only kills your grass making more work come spring (not that I don’t do that every year). So it is time to brush off the rake and get out there. You just have to be careful because yard work and raking use completely different muscles than sitting and watching football. Your Woodbridge, Dale City VA chiropractor has a few tips to help you do it safely.
Just as playing football or golf can injure your body, the twisting, turning, bending, and reaching of mowing and raking can also cause injury if your body is not prepared. Like an athlete, if you leap into something without warming up or knowing how to do it, the chances of injury are greater.
What Can You Do?
The American Chiropractic Association (ACA) offers the following tips to help prevent the needless pain yard work may cause.
Do stretching exercises, without bouncing, for a total of 10 to 15 minutes spread over the course of your work. Do knee-to-chest pulls, trunk rotations, and side bends with hands above your head and fingers locked. Take a short walk to stimulate circulation. When finished with the yard work, repeat the stretching exercises.
Stand as straight as possible, and keep your head up as you rake or mow.
When it’s still warm outside, avoid the heat. If you’re a morning person, get the work done before 10 a.m. Otherwise, do your chores after 6 p.m.
Wear supportive shoes. Good foot and arch support can stop some of the strain from affecting your back.
When raking, use a “scissors” stance: right foot forward and left foot back for a few minutes, then reverse, putting your left foot forward and right foot back.
Bend at the knees, not the waist, as you pick up piles of leaves or grass from the grass catcher. Make the piles small to decrease the possibility of back strain.
When mowing, use your whole bodyweight to push the mower, rather than just your arms and back.
If your mower has a pull cord, don’t twist at the waist or yank the cord. Instead, bend at the knees and pull in one smooth motion.
Drink lots of water, wear a hat, shoes and protective glasses. And, to avoid blisters, try wearing gloves. If your equipment is loud, wear hearing protection. If you have asthma or allergies, wear a mask.
Try ergonomic tools, too. They’re engineered to protect you when used properly.
If you do feel soreness or stiffness in your back, use ice to soothe the discomfort. If there’s no improvement in two or three days, see your local doctor of chiropractic.
Doroski Chiropractic Neurology
3122 Golansky Blvd, Ste 102
Woodbridge VA 22192
703 730 9588