Simple Stretches for Gardening Season

This time of year, many people are spending more time outside - planting, weeding, lifting, and working in the yard. While it can be enjoyable and rewarding, gardening also asks a lot from the body, often in ways we don’t notice until later.

Bending over for extended periods, kneeling, reaching, and gripping tools can lead to tightness in the low back, hips, shoulders, and hands. By the end of the day, it’s common to feel stiff or sore, especially if the body isn’t used to those movements yet.

A few simple stretches can help support the body before and after time in the yard.

Before getting started, gently rolling the shoulders and taking a few side stretches can help prepare the upper body for reaching and lifting. After gardening, the focus can shift toward releasing tension. A supported forward fold using a chair or countertop can help take pressure off the low back, while a gentle hip stretch or even sitting and extending the legs can ease tightness through the lower body.

The hands and wrists often get overlooked, but they do a lot of work. Taking a moment to open and close the fists or circle the wrists can help reduce stiffness.

These movements don’t need to take long. Even a few minutes can help the body recover and feel more comfortable the next day.

Gardening is something many people look forward to this time of year. Taking care of the body alongside it can help you continue to enjoy it throughout the season.