Why You Should Warm Up Before Yard Work (Yes, Really)
Franklin Lakes Chiropractic and Sports Medicine | Franklin Lakes, NJ | 201-891-6065 | www.franklinlakeschiro.com
Every spring and fall, we see a predictable influx of patients at Franklin Lakes Chiropractic and Sports Medicine in Franklin Lakes, NJ who overdid it in the yard over the weekend. Raking, mowing, shoveling, and gardening cause more acute musculoskeletal injuries than most people expect — and almost all of them are preventable.
Why Yard Work Is More Demanding Than It Looks
Most yard work involves repetitive asymmetrical movements - raking and shoveling always involve dominant-side bias - combined with sustained awkward postures (bending, kneeling, reaching) and sustained muscular effort over extended periods. The body is typically cold and hasn't moved much yet when the weekend warrior heads outside. That combination is a setup for strain.
The Most Common Yard Work Injuries
- Lumbar muscle strains from raking or shoveling in cold muscles
- Rotator cuff irritation from overhead pruning and trimming
- Knee pain from prolonged kneeling or gardening in a squat position
- Wrist and forearm strains from sustained gripping of tools
- Neck and upper back pain from sustained forward head posture while weeding
The 5-Minute Warm-Up That Helps
Before you grab the rake or shovel, spend five minutes getting blood moving through the tissues you're about to use:
- Arm circles and shoulder rolls — 30 seconds each direction
- Hip circles and light squats — 10 repetitions
- Spinal rotation standing — 10 gentle rotations each direction
- Calf raises and ankle circles — 15 repetitions
Work Smarter, Not Longer
Break yard work into sessions. Forty-five minutes of raking, a 10-minute break to walk and stretch, then another 45 minutes is dramatically better for your body than two hours straight without stopping.
Ready to Feel Better? We Can Help!
If last weekend's yard work has left you stiff and sore, our team at Franklin Lakes Chiropractic and Sports Medicine in Franklin Lakes is here to help. We specialize in sports chiropractic care for active people of all ages.
📞 Call us: 201-891-6065
🌐 Visit: www.franklinlakeschiro.com
