Top Strengthening Exercises for Gardeners to help grow your muscles!

Here are some strengthening exercises to do three times a week. You should work the muscles to fatigue (until they are aching)

Please be aware of your body and take advice from your GP before exercising or send an email to (enquiries@physio-logical.net) for advice and guidance

	Squats In standing, with feet hip width apart Slowly bend at your hips until your knees are at about 90 degrees Make sure your back is kept straight and your knees are in line with your second toe This should be slow and controlled, so down for a count of 3 seconds and up for 3 seconds Repeat 3 x 8
	Lunges Stand with your legs in a lunge position Go down and up keeping your weight evenly distributed through your legs Make sure you keep your knees in line with your second toes and your back up straight This should be slow and controlled, so down for a count of 3 seconds and up for 3 seconds Repeat 3 x 8
	Calf Raises Standing balance yourself on both feet on the floor or on a step Straighten your legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart Go down and up keeping your weight evenly distributed through your legs You can use a chair for stability or do this exercise on the edge of a step to work harder Repeat 3 x 8
	Wall Push-ups Face a wall, standing a little farther than arm’s length away, feet shoulder-width apart Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart Bend your elbows and lower your upper body towards the wall slowly and controlled Keep your feet flat on the floor Then slowly push yourself back until your arms are straight Repeat 3 x 8

You’ll get stronger by doing the above exercises and hopefully those garden activities will be easier and more enjoyable. And don’t forget to stretch too!

If you want to make sure you are gardening fit or are struggling with any niggles, aches or pains which are preventing you from enjoying your gardening then please get in contact with us via enquiries@physio-logical.net or 02394 350 270. Visit our physiotherapy clinic located in Stansted Park, Rowlands Castle, Hampshire.

Happy gardening!