Spring is finally here! For many of us, that means more time out- doors planting seeds and bulbs, raking, mowing the lawn and pulling weeds.

Some consider lawn work or gardening a chore, but many see it as an enjoyable pastime and a great way to start shedding that winter “layer.”

However, if it leaves you with joint and muscle aches and pains, enjoying your very short summer months becomes a bit of a challenge. After a long winter, throwing your body right into positions it hasn’t seen for a while will surely cause discomfort if you are not ready. So, is there a way to get a great workout, plus enjoy the entire summer pain-free? Of course! And it’s actually quite simple.

A brief warm-up and cool-down period is as important for lawn and garden people as it is for any athlete.  Your back, upper legs, shoulders and wrists are all major muscle groups affected when you are using your green thumb. To make gardening fun and enjoyable and keep muscle and joint pain at bay, follow these stretches:

1. Prop your heel on a stool or step, keeping the knees straight. Lean forward with a flat back until you feel a stretch in the back of the thigh, or hamstring muscle.  Hold for 15 seconds. Do this once more and repeat with your other leg.

2. While standing, hold on to something for balance and pull your heel up towards your seat/buttocks. Grab on to your ankle and hold for 15 seconds. Try to keep your knee pointed downward toward the ground and not out to the side. You will feel a stretch in the front of your thigh, or quadricep muscle. Do this once more and repeat with your other leg.

3. While standing, weave your fingers together above your head with your palms facing up. Tip like a teapot (feel free to sing the “I’m a little teapot” song) leaning to one side for 10 seconds, and then the other.  You should feel the stretch through your side or flank and your spine should be  loosening, as well. Repeat this three times.  With hands in the same position, bend forward at the waist with knees slightly bent, rounding out and opening your spinal cord and holding for another 10 seconds. Come up slowly, since your balance may be a bit off as the blood flows away from your head.

4. Give yourself a big hug! Wrap your hands around yourself and rotate to one side, twisting as far as you can comfortably go. Hold 10 seconds and reverse. Feel the stretch in your upper back. Repeat two or three times.  Then, holding your arms out to the side, do 10 large arm circles forward, then 10 backward, to warm up your shoulder muscles.

Once you get through it all, you will only have spent about four or five minutes of your time, and trust me…your body will love you, and you will love your body all summer long!  It’s true: “An ounce of prevention is worth a pound of cure.”

Here are just a few tips to remember while working outside:

• Avoid prolonged bending, pushing and pulling while raking and hoeing. A long time in this position puts undue strain on your shoulders and lower back (just switch up jobs occasionally).

• Use long-handled tools to reduce forward bending, which can aggravate your neck and lower back.

• Limit overhead work to five-minute periods.

• Switch hands frequently while raking or hoeing to avoid muscle spasm on one side of the body. Constantly using the same side of your body is a major culprit for back sprains and strains–but such an easy fix, just be ambidextrous!

• Kneel to perform tasks, rather then bending at your waist.

• Lift with your legs, not your back, and carry objects close to your body.

• Don’t work long in one position. This can reduce circulation and restrict mobility.

• Know your strengths and limitations. Don’t overexert, vary your activities and take regular rest breaks (the iced green tea and homemade lemonade are calling!).

The best preparation for safe lawn work is a properly- conditioned body, supported by correct posture and alignment. A healthy spine is directly related to a healthy nervous system, and therefore overall good health. Pull weeds, not your back!