Strengthening exercises for Gardeners

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 until fatigue

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
Hold for 10 seconds then repeat. This should be slow and controlled, so down for a count of 3 seconds and up for 3 seconds
Repeat until fatigue

Calf Raises

Standing balance yourself on both feet
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 until fatigue

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 until fatigue

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 07835 712306. We have physiotherapy clinics in Havant and Rowlands Castle, Hampshire.

Happy gardening!

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	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 until fatigue
	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 Hold for 10 seconds then repeat. This should be slow and controlled, so down for a count of 3 seconds and up for 3 seconds Repeat until fatigue
	Calf Raises Standing balance yourself on both feet 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 until fatigue
	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 until fatigue