Page 32 - ALG 1.21

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Put your back into it
Even the fittest of us would admit that sometimes, after a session at the allotment, we feel a muscle twinge here or an achy joint there that lets us know we might have overdone things a bit.
In my time as a yoga teacher, I’ve had plenty of people confess to me that they have a touch of Digger’s Elbow or Bulb- planter’s Buttock, or have tweaked their back. Now, I’m not suggesting
for a moment that you should take an exercise mat up to your plot and do a full workout (although don’t let me stop you), but I have a few suggestions that I hope will keep you strong and supple.
Most people wouldn’t bother to warm up before they do any gardening, but
if you drive to your allotment or have moved straight from your armchair to the tool shed, it makes sense at least
to have a good stretch and maybe walk around your plot to loosen up before you get down to business.
Gardening is notoriously hard on your back, but it’s perhaps not surprising that we suffer the next day if we spend
'Ease your back'. Copyright Julia Thorley.
hours in what amounts to a deep forward bending without a break. Look around any allotment site and at the end of the day you will see people with their hands on their lower back, pushing their hips forward to ease their spine. This is an instinctive move, because having bent your body one way, it will want to bend the other way to balance things out. Try this: take a decent stride forward and then bend your front
knee. Don’t go mad; you don’t have to have your thigh parallel to the ground! Clasp your hands behind your back to hold your elbows, lift your chest, then carefully ease your arms away from your body as you draw your shoulders back. Lovely! Shake it out, then repeat the stretch with the other leg in front.
If you’ve got a day of weeding on your hands and knees ahead of you, use the timer on your phone to remind yourself to take a break every 30 minutes or so. When the alarm goes off, stand up and have a good shake: arms, legs, anything that wants to move, let it. Don’t work
in the same position all day; maybe try squatting for a bit of variety.
If you’re doing something strenuous, such as turning your compost bin, engage your core muscles – that is, switch on your six-pack by drawing your navel back as though you are trying
to get it to touch your spine. This will help support your body. Don’t hold your breath, though. Keep it slow and steady. If you want to get really yogic about it, you could even synchronise your inhale/ exhale to the plunging and turning of your fork.
You might get some funny looks, but your body will thank you for it
'Stretch'. Copyright Julia Thorley.
Another great way to get out the kinks is to hold on to something stable, such as a low fence or the back of a garden bench, then walk your feet backwards until your arms are straight and your body is flat. Keep your core muscles lightly engaged. Now push your bum backwards (without moving your feet) and feel your spine open up.
Try these simple stretches before, during and after a day on your plot
to keep your moving parts in good condition. You might get some funny looks, but your body will thank you for it.
Julia Thorley
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32 Allotment and Leisure Gardener