If you've started spring gardening, you know inactive muscles can get stiff and sore from straining too quickly. Here are some stretching exercises to help. Warm up by walking briskly around the yard for five minutes. And always stretch slowly, with control, holding each stretch 10-30 seconds.
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Stand with feet shoulder-width apart, raise right arm overhead, clasp elbow behind head with left hand, and pull down toward the back of your neck. Switch arms and repeat. Then extend left arm across chest toward right shoulder. Place right hand on left elbow and apply pressure. Reverse arms and repeat.
- Sit on the floor with legs apart. With left knee on floor, bring left foot in to right knee. Extend left arm up from shoulder over the head, bent slightly, and lean upper body to the right. The right arm should be in front across the top of right thigh and lower abdomen. Reverse arm positions and repeat stretch.
- Lie on back with hands clasped behind head, legs together, feet off the floor. Bend knees, roll legs to the right, and slowly twist upper body and arms to the left. Reverse and stretch.
- Stand facing the seat of a chair. Hold the back of chair with both hands, slowly place right foot (toes up) on seat, lean forward and stretch. Reverse legs and repeat.
- Holding a chair back for support; bend right knee and lift right foot straight behind you so you can hold it in right hand; right foot should be aimed upward and left leg should be slightly bent. Repeat with opposite foot.
- Stand three feet behind chair and grip top of chair back. Move right leg forward about one foot and left foot back a foot. With both feet flat on the ground, bend right knee and almost straighten left leg behind you. Reverse and repeat.
Georgia Ruth Johnston, Smith County Master Gardener
Texas Cooperative Extension
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