​​Garden Safety Tips

Most gardeners dread the constant call to weed and many gardeners experience pain, and or strain after a gardening session. Below are some tips to make weeding not only pleasurable but also providing good exercise in alignment, thereby avoiding pain.

1. Divide the weeding into 15 to 30 minute sessions.
2. Try to avoid high noon, which is a challenge to your hydration.

The following tips have been proven to make weeding ergonomically correct.

1. Have a foam pad ready as well as a sturdy stick or walking pole and a gardening stool.
2. A partial squat with your hips at 90°. This would allow you to pull lighter weeds.
3. A deeper squat would be advisable for deeper roots; your left hand could push up on your left knee while your right hand does the pulling… At this point I would have to recommend that you work the right arm equally with the left arm to balance out shoulder usage.

In class, I have taught the golfers bend which is doing a hip hinge with one leg straight out the back and picking up the ball while using your golf club for support. This would be very appropriate using your heavy stick. It would allow you to get down to the weeds without doing the squat.

Should you need the position of kneelingm this is when you would bring out your foam pad or bench, but always keep in mind bending from the hip. If you are kneeling on the foam pad, but still experience discomfort in your knees place a larger cushion behind your knees so that you can lean back a little easier. Once again, it would be advisable to switch the pole from right to left hand. Now take your large stick or pole and place it behind your back and stand up straight making the pole now your posture pole. Be mindful of the grass behind you, make sure to hydrate and apply sunscreen

I would love to see photos of you in your garden! Send them to us at support@osteofitness.com

Beverley Ikier​
LMT NCBTMB CPT
Member of Bone Health and Osteoporosis Foundation
Member of International Osteoporosis Foundation

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