Introduction
Gardening is a cherished activity across the United Kingdom, offering both physical exercise and mental rejuvenation. However, the repetitive bending, lifting, and twisting involved can lead to injuries, particularly to the lower back, knees, and shoulders. Since relocating to the UK, we’ve observed a notable increase in gardening-related injuries at Elite Performance Therapy, contrasting with the sunbed-related strains I encountered while working in Spain. Many gardeners are unaware that simple mobility exercises can significantly reduce injury risk.
As sports and remedial therapists, we wanted to show six evidence-based mobility exercises to prepare your body for gardening, ensuring you can tend to your plants without discomfort. These exercises, when performed before gardening, enhance flexibility, improve joint mobility, and reduce muscle strain. Our clients incorporating these exercises have reported marked improvements in comfort and mobility.
Why Mobility Exercises Matter
Gardening engages multiple muscle groups through dynamic movements, akin to a moderate workout. Without proper preparation, activities like digging or weeding can strain the spine, hips, and knees. A structured warm-up increases blood flow to muscles, enhances joint lubrication, and improves movement efficiency, reducing injury risk. The following six mobility exercises target key areas used in gardening, ensuring a safer and more enjoyable experience.
Six Mobility Exercises for Gardeners
1. Spinal Roll-Downs
Purpose: Enhances spinal flexibility and warms up the back.
- Stand with feet hip-width apart, arms relaxed.
- Slowly roll down, bending at the hips, reaching towards your toes, moving one vertebra at a time.
- Pause briefly at the bottom, then roll back up slowly.
- Repeat 5–6 times, breathing deeply.
- Benefit: Loosens the spine, reducing stiffness during bending tasks.
2. Side-to-Side Stretch
Purpose: Mobilises the core and obliques, supporting twisting movements.
- Stand with feet hip-width apart, hands above your head.
- Grasp your right wrist with your left hand and gently stretch to the left, holding for 15–20 seconds.
- Repeat on the right side, breathing deeply and stretching further with each exhale.
- Perform 2 sets per side.
- Benefit: Prepares the torso for rotational tasks like hedge trimming.
3. Shoulder and Arm Cross Stretch
Purpose: Increases shoulder and upper arm mobility for lifting and reaching.
- Stand upright, cross your right arm over your chest.
- Use your left hand to grasp just above the right elbow, pulling gently to feel a stretch.
- Hold for 20 seconds, breathing steadily, then switch sides.
- Repeat twice per side.
- Benefit: Reduces shoulder strain when using tools or lifting pots.
4. Bodyweight Squats
Purpose: Strengthens legs and glutes, supporting safe lifting.
- Stand with feet shoulder-width apart, toes slightly outward.
- Lower your body by bending at the knees and hips, keeping your back straight, as if sitting into a chair.
- Return to standing and repeat 10–12 times.
- Benefit: Enhances leg strength, reducing back strain during lifting.
5. Hip Circles
Purpose: Improves hip mobility for bending and squatting.
- Stand with feet hip-width apart, hands on hips.
- Slowly rotate your hips in a circular motion, making large circles.
- Perform 10 circles clockwise, then 10 counterclockwise.
- Benefit: Lubricates hip joints, easing movements in tight garden spaces.
6. Knee-to-Chest Stretch
Purpose: Stretches hip flexors and lower back for kneeling tasks.
- Stand or lie on your back, pulling one knee towards your chest with both hands.
- Hold for 20 seconds, feeling a gentle stretch in the hip and lower back.
- Switch sides and repeat twice per side.
- Benefit: Prepares the body for kneeling or crouching without strain.
Practical Tips for Implementation
Perform these exercises in sequence for 8–10 minutes before gardening, ideally outdoors to acclimatise to the environment. Ensure movements are controlled and pain-free; any discomfort please stop. Complement these exercises with ergonomic tools, such as long-handled scissors or knee pads, to further minimise strain. Take breaks every 30 minutes during gardening to stretch and hydrate, preventing fatigue-related injuries.
When to Seek Professional Help
Persistent pain lasting more than a few days, or symptoms such as numbness or shooting pains, may indicate a more serious condition. Here at Elite Performance Therapy, our remedial and sports therapy services have successfully restored clients’ mobility, enabling them to return to gardening pain-free. Schedule an initial consultation and treatment here or call us first for an initial complimentary call if you experience ongoing discomfort.
Conclusion
Gardening should be a source of joy, not pain. By incorporating these six mobility exercises into your routine, you can protect your body and enjoy your garden to the fullest. Our experience at Elite Performance Therapy demonstrates that proactive preparation yields significant results, allowing gardeners to thrive without injury. For personalised advice, contact us today and keep your garden – and your body – in bloom 🙂