Stretches for Gardeners – BEE Ready for Gardening Season

As the flowers bloom and the weather warms up, many of us feel inspired to get outdoors and be active. However, jumping back into physical activities without proper preparation can increase the risk of injury. Stretching is a simple yet effective way to prepare your body for movement, improve flexibility, and prevent injuries.

NEVER stretch through pain….You should always feel better after your stretches!

Here are some essential spring stretches to incorporate into your routine:

Hip Flexor Stretch:

1. Kneel on one knee with the opposite foot forward.
2. Shift your weight forward, feeling a stretch in the front of your hip, keep trunk upright
3. Hold for 10-15 seconds 5 reps on each side

Hamstring Stretch:

1. Sit with one foot outstretched in front, foot stays relaxed
2. Hinge at the hips and bow forward, keeping the back straight
3. Hold for 10-15 seconds per leg, 5 reps each side

Chest Stretch:

1. Stand in a doorway and place your forearms on either side of the frame OR if painful in shoulders place down by hips
2. Gently lean forward to stretch your chest and shoulders.
3. Hold for 10-15 seconds 5X

Calf Stretch:

1. Stand facing a wall with one knee bent facing forward and one back, with heel flat
2. Press your back heel into the ground while leaning forward onto front bent knee.
3. Hold for 10-15 seconds per leg, 5 reps on each side

Quadriceps Stretch:

1. Stand on one leg and place foot on chair or bench behind you (hold onto wall if needed for balance)
2. Lean backward to feel stretching in thigh of bent knee
3. Hold for 10-15 seconds, 5 reps on each side

Tips for Safe Stretching:

• Try marching in place before stretching to increase blood flow.

• Stretch slowly and avoid bouncing.

• Breathe deeply and relax into each stretch, so each rep goes a bit further

• Consistency is key—stretch regularly, before you start and after you are done

• Get the most out of springtime activities by keeping your muscles limber and ready for action.

Happy Gardening and BEE Careful out there! Contact us to book in if your gardening, stretching or other fun or work-related activities are causing you pain! We can help with physiotherapy, IMS post-surgical rehabilitation and more. See our Services!