It's that time of year again!
I felt like it only made sense for my first blog post to be about something related to fall, since it's my favourite season! (minus maaaaaaybe summer....)
But with fall fast approaching and cooler weather around the corner comes the leaves beginning to fall off the trees. Now as much as I LOVE seeing the leaves change colours and the crunching sounds of the leaves under my feet when going for walks, I do NOT love the raking that accompanies it.
Yard work of any kind can be very taxing on the body and can often lead to aches and pains (especially when done incorrectly!).
There are things you can do to help try to avoid this that are as easy as pumpkin pie!
1. Warm up.
Make sure you do something to get your body ready for the physical demands you are about to ask of it (because yes, raking is basically a workout in itself). Now, I'm not telling you to go for a run or lift heavy weights, but even something as simple as a 5 minute walk around the block or knee marches in place can help warm up the body and get the blood flowing before you start.
2. Stretch.
After your body is a bit warmer, do some stretches and movements to target the specific areas of your body that are involved in raking. For example, your low back, shoulders, forearms and wrists and core all have to work together to get the job done. So it is important to make sure that they are moving properly and are able to do what needs to be done. Here are a few of my favourite stretches to do for each area.
- Low back: McKenzie extensions
- Shoulders: Shoulder CAR's
- Forearms and wrists: Flexor/extensor stretches
- Core: Bird dogs
3. Stay Upright.
Try to stay as upright as possible in order to maintain your proper spinal curves and help reduce increased stress on your body. This means, keep your weight directly over your hips and knees, and use your arms, NOT your back.
4. Bend and lift from your knees NOT your back.
This pertains mostly to when you are picking the leaves up and bagging them. This keeps the pressure off the back and helps prevent low back pain.
5. Get the Proper Rake Size.
Make sure your rake is not too short or too long. If it is not the right size for you, this may force your body into awkward positions or postures in order to get the job done. This will put added stress to your muscles that could lead to pain.
6. Alternate the hands you use on a regular basis.
Depending on which hand is on top or bottom, will determine which side of your body is doing the work. So, switching your hands will help prevent one side from getting more exhausted than the other.
7. Take Breaks.
Stand up and shake it out every once in a while to take some pressure off your low back and give your body a little break.
8. Rake with the wind, not against!
Don't make it harder on yourself, use the wind to your advantage!
9. Cool Down After.
Make sure after you're finished you don't immediately go and sit down on the couch. Go for a little walk and stretch again to let your body cool down after all that hard work!
10. Oh and...if you used all of these tips (or forgot to use these tips...) and you find yourself a little extra sore, book yourself a chiropractic appointment!
If you have any other questions, feel free to reach out and ask me anything!
Now, go grab yourself a warm blanket, light a candle and have yourself a pumpkin spiced latte (my favourite fall drink) as we jump right into fall!
Talk soon.
Dr. Krysta