Project Ideas

G arden s afe ex e rc ises
Before
• leg stretch = lie flat raise one let up to 90 degrees, hold for a
minute, switch legs
• back booster = lie face down, breathe, raise arms & legs like a
flying superman, breathe 3 times then rest – repeat two more
times
• roll-out = lay on your back, legs pulled to your chest, rock gen-
tly side to side
During
• upper back = stand up, feet shoulder width apart, grasp hands
together behind your back, bend forward at the waist. (if you
can’t grasp behind your back, grab a towel with each hand)
• lower back = stand up, feet shoulder width apart, place palms
on your lower back and lean backward slowly, hold for a count
of 30, do this 3-6 times
After
• neck and spine stretch = grab a door knob with both hands,
feet shoulder width apart, bend at the waist (like a jack-knife)
and hold for one minute. Repeat
ENJOY your BackEZ Tool Handle to reduce bending!
Don’t let gardening be a pain in the back
Tips for your well-being
Focus on time not task; break the job down into manage-
able 15-20 minute segments (I use the timer function on
my phone!) Do a stretch at every break. You will work
longer and stronger
Practice safe posture: Do not lift with your back (use
legs, thighs, and buttocks). Switch hands every 5 minutes
for repetitive tasks to balance the back. Make shorter
movements with an upright back – reaching and pulling
compounds the stresses on muscles and joints. Switch
tasks often will get you using different muscle groups, dif-
ferent types of movements. Listen to your body
Set attainable goals: plan your work day and give yourself
more time than you thought necessary
BackEZ by Comfort Planet Phoenix, AZ 888-501-9238
REDUCES BACK STRAIN
TM