{"id":7523,"date":"2018-06-13T00:00:55","date_gmt":"2018-06-13T04:00:55","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=7523"},"modified":"2018-06-13T00:00:55","modified_gmt":"2018-06-13T04:00:55","slug":"spine-saving-stretches-to-do-before-working-outside","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/zh\/2018\/06\/spine-saving-stretches-to-do-before-working-outside\/","title":{"rendered":"Spine-Saving Stretches to Do Before Working Outside"},"content":{"rendered":"
When the weather is warmer and sunnier, it\u2019s great to get out and work on the yard or the garden. But even for those in great shape, it\u2019s a good idea to prepare before getting active with a shovel, rake, wheelbarrow, or even just your hands. Some spine-saving stretches done before you work outside can save you lots of time, money, and pain lost to injury. It really doesn\u2019t take that long: Once you learn them, you\u2019ll be on your way to the toolshed in no time.<\/span><\/p>\n

Squat<\/b><\/h2>\n

This simple stretch will warm up your lower back, glutes, hips, and quads. Clasp your hands together in front of you, your elbows gently bent, and slowly lower your behind. Keep your abs tight, your back straight, and your head in line with your back, until the tops of your thighs are nearly parallel to the floor. It\u2019s almost as though you\u2019re sitting on a very firm, but nonexistent chair. <\/span><\/p>\n

Don’t let your behind get lower than your knees. It\u2019s okay to stop higher up if going so low is painful. You want to feel a little burn, but not sharp pain. Hold your squat for a two-count, then slowly reverse to standing. Repeat 10 times if you can.<\/span><\/p>\n

See this stretch in action.<\/span><\/a><\/p>\n

Hamstring Stretch<\/b><\/h2>\n

\u201cHang on,\u201d you may be saying. \u201cWhat does my spine have to do with my hamstring?\u201d Or you may be saying, \u201cWhat\u2019s the hamstring?\u201d (It\u2019s the group of tendons at the back of your knee.) Tight hamstrings put more stress on your lower back. They can even cause some of the conditions that lead to sciatica or low back pain.<\/span><\/p>\n

To stretch the hamstring, stand and extend your right leg forward about two feet. Keeping your right heel on the ground, lift the ball and toes of the right foot. Keep your back straight, your head in line with your back, and put both hands on your right thigh. Then lean forward while letting your left leg bend. You should feel the stretch in your right hamstring and calf muscle. Hold for at least 20 seconds, then change sides.<\/span><\/p>\n

See this stretch in action.<\/span><\/a><\/p>\n

Neck and Shoulder Stretches<\/b><\/h2>\n

Having your head too far forward, or in an awkward position can lead to upper back pain, pain in your shoulder blades, or headaches. Neck and shoulder stretches help preserve elasticity in your neck joints, as well as full range of motion.<\/span><\/p>\n

All of these moves should be done very slowly:<\/span><\/p>\n