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Posts for tag: yard work

By Emily
March 10, 2016
Tags: exercise   ergonomics   yard work  
With spring right around the corner, we know you're eager to get your hands in the dirt and bring your garden bed back to life! But before you start digging, be sure to take these tips into consideration to keep your spine in tip-top shape.
  1. Stretch beforehand. This warms up your muscles and prepares them for the hard work you're about to put them through.
  2. Lift with your legs, not your back. To do this:
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and tighten your core.
    3. With your head in an upright position, use your legs to lift the object, keeping the object close to your body.
  3. Keep objects and work surfaces close to your body, while keeping a long, flat back. Avoid rounding and hunching your back.
  4. Avoid twisting your back. Turn by pivoting your feet, and keeping your shoulders, hips and feet moving in the same direction. When working in place, make sure your shoulders, hips and feet are all facing the object you are working with.
  5. Change positions often to avoid repetitive motion and to balance the muscles you're using.
  6. Pace yourself and remember to take breaks. Stay hydrated!
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765-448-6489

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