With the warm September we had the leaves are staying green and hanging on longer than usual, but we all know that will change sooner or later. In the next few weeks the leaves will be falling and you’ll be pulling out your sweaters. Before you know it the leaves will start piling up and you will need to rake, whether you want to or not.
Here are some important raking tips so don’t wake up the next day in pain:
1) WARM UP: Professional athletes stretch before they go on the field. Your dog or cat stretches every time they get up and spontaneously throughout the day. Stretching gets the blood flowing and prepares your muscles and nervous system for action Never stretch to the point of pain, stretch until you just begin to feel a slight pull. Never bounce when you stretch or you can tear muscles. (if you need raking stretches just ask for a sheet next time you are in the office). When you are done raking, stretch again to cool down.
2) DRESS IN LAYERS: The air maybe brisk, but once you start using your body, you will warm up and start perspiring.
3) WEAR GLOVES: Every day in the Spring and Fall I comment to my patients that they must have spent a lot of time in the garden. They usually are amazed that I know, but the tell-tale sign are the blisters on the thumbs (or the bandages over them). Wearing well-fitting work/gardening gloves will protect your hands.
4) TAKE BREAKS: Raking is physically demanding, and more cardiovascular than you think (use your heart rate monitor and step counter on your smartphone or wrist fitness device and be amazed). Especially if you are not in the best physical shape to begin with, set your timer to remind yourself to take a 5 minute break every 20 minutes.
5) HYDRATE: Since you are being aerobic and perspiring, you need to replenish the your fluids, so take a water bottle with you and keep drinking, especially during your 5 minute rest breaks.
6) ALTERNATE SIDES: A key component to a healthy spine and body is symmetry. If you rake only on 1 side you are giving yourself an asymmetrical, or unbalanced work-out. Raking will probably feel more natural on one side more than the other, but that is probably because that is the side you always rake on. Over time your body will adapt and it will feel natural to rake on both sides. (This tip applies to vacuuming, sweeping, etc). Decide before you start when you are going to switch sides. It could be every 5 minutes, or after every break!
7) SHORTER STROKES: The longer your reach with your rake the more twisting you will do with your spine. Better to use your legs (stepping forward to reach, and back to pull) than to repetitively twist your back. Try it now, it’s easier than you think.
8) USE YOUR LEGS: Once you get those leave into nice piles, you will probably have to bag them. Use your knees not your back to bend. Every time you bend from your waist you are lifting 2/3’s of your body weight and whatever you are lifting. The leaves may not weight much, but how many times will you need to bend to fill up those bags? Estimate and then do the math. (repetitions x 2/3’s of body weight= accumulated weight on your low back). You’ll be amazed at how high that number is. So get in the habit of bending your knees and not using your back when you bend forward.
Follow these tips and you’ll hopefully jump out of bed the next morning ready to go. If you do overdue it, or forget to do even 1 of the steps above and you wake up in pain, we are here for you! Even better, if you have not been at the office for a while, call today for your Fall Spinal Tune-Up!
Dr. Weiss [email protected] (508)655-9008