{"id":10041,"date":"2024-04-11T18:10:47","date_gmt":"2024-04-11T18:10:47","guid":{"rendered":"https:\/\/notrechiro.com\/uncategorized\/jardinez-bien-sans-vous-faire-mal\/"},"modified":"2024-04-11T18:23:16","modified_gmt":"2024-04-11T18:23:16","slug":"plant-and-rake-without-the-ache-stretches-for-gardening","status":"publish","type":"post","link":"https:\/\/notrechiro.com\/en\/2024\/04\/plant-and-rake-without-the-ache-stretches-for-gardening\/","title":{"rendered":"Plant and Rake Without the Ache: Stretches for Gardening"},"content":{"rendered":"

Gardening is a great outdoor activity anyone can enjoy. But, like any other location in the home, the garden is also a place where injury can occur. These helpful tips will keep your back in check and your garden in bloom.<\/p>\n

WARM UP BEFORE YOU START<\/span><\/h5>\n

Before you get going, warm up your muscles with a brisk 10-minute walk around the block or even on the spot. Swing your arms and lift your knees to enhance the benefits.<\/p>\n

STRETCHES <\/span><\/h5>\n

Follow your warm up with these easy, low-impact stretches. Repeat each stretch five times. Relax and do not overextend when you stretch. Remember to take frequent stretch breaks while working in the yard.<\/p>\n

YOUR SIDES <\/span><\/h5>\n
    \n
  1. Extend your right arm over your head.<\/li>\n
  2. Bend toward the left from the waist.<\/li>\n
  3. Hold for 15 seconds and repeat on the other side.<\/li>\n<\/ol>\n
    YOUR THIGHS <\/span><\/h5>\n
      \n
    1. Steady yourself against a tree, wall or railing.<\/li>\n
    2. Bend your right knee and grasp the ankle with your left hand.<\/li>\n
    3. Hold for 15 seconds and repeat with your left knee.<\/li>\n<\/ol>\n
      YOUR BACK <\/span><\/h5>\n
        \n
      1. In a seated position, bend forward from the hips, keeping your head down.<\/li>\n
      2. Touch your fingers to the ground.<\/li>\n<\/ol>\n
        YOUR WRISTS <\/span><\/h5>\n
          \n
        1. Hold one arm out in front of you, palm down. Bend your wrist until the fingers point to the ground. Use your opposite hand to hold this position.<\/li>\n
        2. Hold one arm in front of you and place your palm in the \u201cstop\u201d position. Use your opposite hand to hold this position.<\/li>\n
        3. Place your hands in \u201cprayer\u201d position, and press your palms together.<\/li>\n<\/ol>\n
          YOUR ARMS & SHOULDERS <\/span><\/h5>\n
            \n
          1. Let your arms hang loosely at your sides; rotate your shoulders back and forth.<\/li>\n
          2. Hug yourself snugly and slowly rotate at the waist to the left and the right.<\/li>\n<\/ol>\n

            If you experience back pain that lasts more than a few days, consult your chiropractor <\/a>
            \nfor an evaluation.<\/p>\n

             <\/p>\n

            Consult your chiropractor <\/a>
            \n<\/span><\/h5>\n

            \"chiro1\"<\/h4>\n

            ” For a healthier world “<\/span><\/h5>\n

             <\/p>\n

            Sources:
            \nCCA Canadian Chiropractic Association
            \n<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

            Gardening is a great outdoor activity anyone can enjoy. But, like any other location in the home, the garden is also a place where injury can occur. These helpful tips will keep your back in check and your garden in<\/p>\n","protected":false},"author":1,"featured_media":10039,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","footnotes":""},"categories":[96,77],"tags":[62,114],"class_list":["post-10041","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils-en","category-uncategorized","tag-arthrose","tag-arthrose-en"],"_links":{"self":[{"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/posts\/10041","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/comments?post=10041"}],"version-history":[{"count":5,"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/posts\/10041\/revisions"}],"predecessor-version":[{"id":10046,"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/posts\/10041\/revisions\/10046"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/media\/10039"}],"wp:attachment":[{"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/media?parent=10041"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/categories?post=10041"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/tags?post=10041"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}