Rake without the ache
S-t-r-e-t-c-h Before You Start To rake without the ache, do each of these stretches five times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain. Hold each stretch for ~15 seconds and repeat on both side.
Overall conditioning: Take a walk, even on the spot, five to ten minutes should do it. Don’t forget to lift your knees and gently swing your arms.
Sides: Extend one arm over your head bend left from the waist, hold
Thighs: Lean against a tree, bend your right knee and grasp your ankle with your left hand
Shoulders: Let your arms hang loose, rotate your shoulders forward. Then rotate back. Arms + Shoulders: Hug yourself snugly; slowly rotate at the waist as far as is comfortable to the left, then right.
Hamstrings: Stand, reach your hands to the sky, then bending at the waist, reach toward your toes.
Back: in a seated position, bend from the hips, keeping your head down reach for the ground.
Bend Your Knees to Lift With Ease
Get close to the load: before lifting something heavy; position yourself close to the object. Stand with your feet shoulder width apart, head up, with your feet and body pointing in the same direction.
Knees bent, back straight: check the weight of what you’re lifting. Use your leg and arm muscles to smoothly and slowly lift the load.
Make sure you’re in sync: keep the load close to your body. Pivot with your feet — don’t twist your body while carrying the load.
Easy does it: bend your knees and slowly lower the load to its intended place.
Don’t forget: do not lift heavy objects above your waist and avoid heavy lifting immediately after prolonged bending or kneeling.
Many hands make light work: get some help with the heavy and awkward loads. Stand on something solid and slowly lift the load, keeping it close to your body, and pass the load to your helper.
The Right Moves
Alternate: heavy, light, heavy, light, that’s the right way to handle those chores.
Change Hands: take the strain off by changing the position of your hands
Check your position: and change it often, kneel then stand or simply relax for a while
Life Right: make sure your back is straight and always bend at your knees. Carry the load close to the body.
Rake Right: ease the strain on your back by putting one leg in front the other behind. Switch legs and hand from time to time
If you experience back pain that lasts more than two or three days, call your chiropractor
Norwood Chiropractic Centre
Dr. Vishal Goyal, DC
2-3 St. Mary's Rd Winnipeg, MB R2H 1H2 (204) 231-5666