EXERCISES TO IMPROVE YOUR STRENGTH

Hands: wrist circles

It’s easy to develop repetitive strain injury/ carpal tunnel/trigger finger from a too-energetic bout of digging and pruning, or repeated gripping. Wrist circles help to reduce arm strain and hand fatigue. Stand with feet shoulder-width apart, keeping your back straight and face forward. Bring your arms out to the side of your body and rotate your wrists slowly counterclockwise and then clockwise.

Lower back – gentle backwards bends

Stand with hands behind your back. Lean backwards, with the neck long, to help to counteract all the forward bending. Doing 10 in a row before or after gardening, and after periods of bending or lifting, can be protective for the lower back, particularly the discs, says Victoria Holmes.

Arms – forearm stretch

Extend one arm out with your elbow straight and palm facing down. Use the other hand to grasp the back of the hand and bend the wrist downward. Hold the stretch for 20-30 seconds, repeat it twice. Then turn the palm face up and again bend the wrist downward.

Legs and knees – quad stretch

It’s very good to stretch out our quads (front of the thigh) with an activity like gardening because there’s so much squatting and kneeling. Stand with your feet hip-width apart and your knees slightly bent. Lift your left foot off the ground and bring your heel towards your bottom (you can use a belt or a towel if easier, or hold on to the fence for support). Hold on to your ankle with your left hand and keep your right hand on your hip. Hold for 20-30 seconds, release, repeat on the other side.

Back of the legs – hamstring stretch

Standing, put the heel of one foot in front of you with the sole off the ground. Place your hands on the front of that thigh for support. Make a small bend forward, keeping the back straight to feel a comfortable stretch down the back of the leg. Hold for 20-30 seconds, then swap legs and repeat.