March 7, 2009
Topic:
Outdoor Activity Safety Tips
The recent hit of spring like weather has motivated a lot of Oklahoman’s to get back to yard work and gardening. Today, we’re going over some safety tips and exercises that will keep you injury free.
1. Warm-up is essential - Warming up is an absolute must to increase blood flow to the working areas and wake up your nervous system but remember, a warm-up is not stretching. I would recommend walking around your yard or house briskly for a few minutes to increase joint viscosity and prepare your nervous system for activity. After the warm-up, some light stretching like twist and hamstring stretches can help.
2. Proper lifting – You’ve heard it before, lift with your legs not your back which is true. When lifting something heavy, it’s essential that you bend deep enough to simulate a squat. Also, when stooping over in the garden to pull weeds, make sure you get your legs involved. Bend at the knees to get closer to the object.
3. Even out loads - The most common injury in the yard is not lifting to heavy, it’s muscle imbalances caused by uneven muscular development. Most people only rake or shovel on one side or when they lift, they bring it up to one shoulder. Be aware that this can cause major alignment issues so try to even the loads. It doesn’t have to be perfectly even but the closer the better.
Question from viewers:
Cal
Is bench press the best chest exercise?
Casey
I am 4 months pregnant. What should I do differently when I exercise?
Member Login:
Sign up for a sneak preview of Wes' next segment!! Also get free exercise tips and healthy recipes!
Designed by
EACSI
