Yard Work Is a Workout: Warm Up Before You Dig In!
Spring is here! And with it comes -- our favorite, spring cleaning. Whether you are out gardening, mulching, raking leaves or taking care of other needed tasks around the house, spring can be more physical than a quiet winter.
Our bodies, which have been enjoying the downtime of New England winters, may not always be ready for the demands of getting the house aired and ready for spring. In particular, the asymmetrical, rotational and repetitive nature of housework or yardwork for several hours can leave you sore and achy if you don't properly warm-up or cool down.
At FIXXED, we believe yard and house work should be pain free! Here are some of our favorite moves to ensure a quick but thorough warm-up and cool-down to keep you moving pain free this spring.
The Warm-Up
A warm-up is a series of dynamic movements designed to get your body moving and prepped for the activity you plan to do. A thorough warm-up:
Increases blood flow around the body
Gets your heart rate up
Activates the muscles your body is going to use
The focus of a warm-up should be movement rather than static stretching -- save that for the cool-down!
Wrist circles
How to do it:
· Over a 5 count, circle your wrists clockwise 8 times
· Repeat the motion in a counterclockwise direction 8 times
Squats
How to do it:
· Stand with your feet hip width apart
· Sit back, allowing your knees to bend
· Drive up through the feet and the glutes
· Repeat 10 times
Butt kicks
How to do it:
· Stand with your feet hip width apart
· Shift your weight to one foot
· Kick your opposite heel to your butt
· Bring your raised foot back to the floor
· Repeat on both sides 10 times
Trunk rotations
How to do it:
· Stand with your feet hip width apart
· Reach one arm forward and across your body, allowing the trunk to rotate
· Reach your opposite arm across your body, allowing the trunk to rotate
· Repeat 8 times to both sides
Overhead lateral reach
How to do it:
· Stand with your feet hip width apart
· Reach one arm up and overhead, allowing the trunk to bend
· Reach your opposite arm overhead, allowing the trunk to bend
· Repeat 8 times on both sides
The Cool-Down
A cool-down is a series of light cardio or static stretches designed to help your body transition from activity to rest without stiffening up. A good cool-down:
Slows your breathing and circulation rate
Stretches muscles to reduce soreness
Improves waste clearance from muscle tissue
A cool-down not only limits soreness after you work but also preps you for your next activity -- whether later the same day or the next day.
Forearm stretch
How to do it:
· Extend one arm in front of you, palm up
· Grab your fingers and pull them down towards the floor
· Hold for 30 seconds and repeat on both sides
Cross arm stretch
How to do it:
· Hook one elbow around your opposite arm
· Pull your arm in and across your body
· Hold for 30 seconds and repeat on both sides
Side stretch
How to do it:
· Stand with your feet hip width apart
· Reach one arm up overhead towards the opposite side of the room until you feel a stretch through the side of the trunk
· Hold for 30 seconds and repeat on both sides
Quad stretch
How to do it:
· Stand next to a stable surface you can use for support
· Lift one heel up towards your butt and grab your toes with your opposite hand
· Without leaning forward, pull your foot closer to your butt until you feel a stretch in the front of the thigh
· Hold for 30 seconds and repeat on both sides
Calf stretchHow to do it:
· Stand with your feet hip width apart
· Step one foot backward
· Bend your front knee and shift your weight forward, keeping the back leg straight
· Hold for 30 seconds and repeat on both sides
You work too hard to let pain and soreness hold you back from getting all your spring to-dos accomplished! At FIXXED, we understand that caring for your body is important for everyone. If you are experiencing pain or soreness after house or yard work, give us a call and see what a 20-minute recovery session can do to improve your symptoms and help you check off the next box on your list!
