Back Pain/Digging/Warming Up Exercices

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johnnyboy

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Back Pain/Digging/Warming Up Exercices
« on: March 14, 2009, 09:58 »
I have quite a bit of experience with warming up techniques to prevent aching muscles after digging. I hope you find this helpful.
Firstly, go for a walk. Start off slowly and gradually build up speed to a brisk pace and then slow down. This should last for about ten minutes.

Step 1....Now you might want to do the next step out of sight of anyone.
With your feet slightly apart and your arms to your side extend and raise your hands to shoulder height, forming a "T". Slowly rotate your hands in small circles, working up your arms to your shoulders, creating a "windmill" look. (Dont force anything)
Whilst doing this gently roll your head in a circle.You should do this for a couple of minutes.

Step 2... Lean against something sturdy and stand on one foot. Slowly form little circles with your foot gradually becoming bigger, repeat with the other foot. (again dont force anything). Do this for a couple of minutes also.

Step 3...With your feet together and your arms by your side, lean over to your left and bend until you have gone as far as you can. Hold this for 10 seconds. (dont bounce, just push it as far as you can). Repeat to the right. Do this 10 times on each side.

Step 4... With your arms straight up above your head, lean forward at the waist and stretch as far as you can, hold this for 10 seconds (DONT BOUNCE) just push it as far as you can. Straighten up and repeat 10 times.


You are now warmed up and your muscles have been "stretched out".

Digging....Remember... KINETICS...Let your body weight do the work.
Place your fork in the ground and jump up on it using your body weight to push it down. Lean back until the soil lifts. Then bending at the knees and keeping your back as straight as possible lift the soil. Turn it over using your shoulders, NOT YOUR WRISTS OR YOUR BACK.

When you have finished repeat steps 4 - 1, in that order.

Then home for a cool, and I repeat cool, bath. This will disperse the lactic acid in your muscles.

Remember DONT FORCE ANYTHING. Gardening should be enjoyable not painful.

HTH
Johnny
« Last Edit: March 14, 2009, 10:01 by johnnyboy »
Confucuos said... "Youve spelt my name wrong"

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johnnyboy

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Re: Back Pain/Digging/Warming Up Exercices
« Reply #1 on: March 14, 2009, 10:06 »
When I get a minute Ill post a video on Youtube.
Maybe the Mods could make it sticky ?

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andreadon

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Re: Back Pain/Digging/Warming Up Exercices
« Reply #2 on: March 14, 2009, 10:28 »
this is a great post, johnnyboy - i always do a bit of warm up and coold down when i dig - it's so important to do it properly to avoid aches and pains (and permanent problems).

your list is great and it covers everything.
 :)

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Aidy

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Re: Back Pain/Digging/Warming Up Exercices
« Reply #3 on: March 14, 2009, 10:34 »
 :wacko:
Bottle of whisky, hot bath and ipod, thats the best way.
Punk isn't dead...it's underground where it belongs. If it comes to the surface it's no longer punk...it's Green Day!

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treacleminer

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Re: Back Pain/Digging/Warming Up Exercices
« Reply #4 on: March 14, 2009, 16:28 »
Just one slight other - if when digging/lifting you slightly contract your tummy muscles and pelvic floor it strengthens your 'core' muscles and gives a some extra protection to your back - or at least thats what my Pilates instructor tells me!

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DIGGER

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Re: Back Pain/Digging/Warming Up Exercices
« Reply #5 on: March 14, 2009, 16:40 »
Theres more exercise in the warm up than in the digging :ohmy:

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Janeymiddlewife

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Re: Back Pain/Digging/Warming Up Exercices
« Reply #6 on: March 14, 2009, 16:51 »
Thanks Johnny boy - I've had backache since my last mammoth day at the lottie - although I think that was more to do with bending to sow carrot seed very slowly as I'm too tight to want to thin any out :D

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Yabba

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Re: Back Pain/Digging/Warming Up Exercices
« Reply #7 on: March 14, 2009, 17:02 »
:wacko:
Bottle of whisky, hot bath and ipod, thats the best way.

Great warmup :D but can you still be bothered digging after that? :roll:

¥

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mumofstig

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Re: Back Pain/Digging/Warming Up Exercices
« Reply #8 on: March 14, 2009, 17:10 »
Quote
Theres more exercise in the warm up than in the digging

Quite right digger.......if i did the warmup there would be no energy left for the digging.
Dig slowly little bit at a time...............no problem. :)
Try to dig too much, or in the cold.....result:backache. :(

Them's me rules.......'werks fer me' :lol:

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Gesar

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Re: Back Pain/Digging/Warming Up Exercices
« Reply #9 on: June 01, 2011, 09:23 »
Strange how i spent 3 months off work last year due to back pain and i thought that digging would have killed me but no i was surprised it did not affect me but wheelbarrowing i can only go 20 ft then have to stop.


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DD.

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Re: Back Pain/Digging/Warming Up Exercices
« Reply #10 on: June 01, 2011, 10:07 »
Note:

This thread is over 2 years old : was "resurrected" by a spammer posting on it. That has now been deleted.
Did it really tell you to do THAT on the packet?



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