Dear Valued Patient,

Fall is a great time to get back on your journey to health and wellness as we all work to find a new routine. Daily activity is a huge component in overall health and wellness, and an easy way to fit that in this fall is with yard work. Although, after one day of fall clean up, it is common to feel sore, or strained from the movements that you performed and the muscles that were used. The repetitive activity can cause body aches and pains when there is a lack of strength or overuse. Here are four exercises and stretches that can help strengthen muscles and help try to avoid overuse injuries and pain during your yard work activities. 

Please keep in mind, we recommend you do these exercises in a safe and comfortable setting. Check with your physical therapist if you have any questions or concerns when performing these exercises.

1. Fall Activity – Raking Leaves & Mulch 

While raking, your upper body is forced to rotate as your back and upper arm muscles engage. Your ability to engage and rotate your core while participating in this activity will save your back from aches and pains the following day. Follow the steps below strengthen your core muscles 

Helpful Exercise – Dead Bugs 

• Lay on your back with your knees bent at 90 degrees and arms pointed straight up towards the ceiling.
• While keeping your lower back on the floor, extend the right arm up and over your head as you extend the left leg out and towards the floor – if you feel your back start to arch return to the starting position and reset your core muscles before your next repetition.
• Exhale as you bring your arm and leg back to the starting position, reset your core, and switch sides.
• Extend your left arm up and over your head as your right leg straightens and extends out above the floor.
• Perform 3 sets of 8 repetitions on each side.

2. Fall Activity – Cleaning the Garden & Gutters 

To limit stain and make it more comfortable while getting up and down, it is crucial to bend at the knees. To do this more efficiently, there needs to be strength in the larger muscles of the legs. Follow the steps below on strengthening your quads, glutes and hamstrings. 

Helpful Exercise: Squats   

• Start with your feet slightly wider than hips width apart and your arms out in front of you, engage your core muscles.
• Bend your knees and sit back through your heels as if you were going to sit in a chair. 
• While keeping your head and chest up, drive through your heels to return to standing by engaging your glutes.
• Perform 3 sets of 10 repetitions. 

3. Fall Activity – Pruning Branches 

Pruning branches can place a significant amount of stress on your shoulders and neck, especially when you must reach up and away from your body. Additionally, the task of pruning can cause tightness in the pectoralis major. Make sure to clear your way so you can set up in a good position, allowing you to pull your arms together.  For larger branches, we recommend using a handled clipper to increase the mechanical advantage and to cut through thick pieces.

Helpful Stretch - Pectoralis Major Stretch 

• Place one arm, with your forearm pointing up, on a door frame and begin to walk through the door.  
• Do not go into a range where you feel pain, you just want a chest stretch and continue to breathe.  
• Perform 3 sets of holding this stretch for 30 seconds on each side.  

4. Fall Activity - Mowing the Lawn 

When pushing a lawn mower, there is resistance added to your normal walk because of the weight of the lawn mower. Core strength is required to have the strength to work against this resistance. Pushing the mower out in front of the body, will add additional stress on your back if your core is not engaged. Follow the steps below to strengthen your core.  

Helpful Exercise: Commandos 

• Start in a tall plank position remembering to engage your core and maintaining a straight line.
• Lower yourself down onto your elbows while working to avoid rotation of the hips, keeping your core tight – it helps to envision a cup of water on your back that you’re trying not to spill!
• Push back up through one arm at a time to return to the starting position.
• Perform 5 repetitions leading with one arm for 3 sets, then repeat with the other arm leading.

If you have pain or an injury that impact your ability to live life to the fullest, call your nearest Bay State Physical Therapy clinic or click the button below to schedule your evaluation.

Sincerely,

Steve Windwer, DC, PT

President & CEO

Bay State Physical Therapy

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