Parks & Rec Fit Tips April 2022

Get Fit for Gardening!

Prepare for gardening season using a few backyard items as equipment. Perform mobility exercises to improve range of motion in shoulders, back and hips. Strengthen your legs and back to prepare for heavy lifting.

Mobility—straight arm overhead pulls with shovel or broom

Hold handle in a wide, overhand grip position. Start at chest height, keep arms extended and pull up and back slightly, so the upper arms align with the ears. You will feel a stretch through the back of the shoulder blades. Perform 10 reps.

Mobility—patio chair lateral leg swings

Hold the back of a patio chair for balance, and swing your right leg out to the side and back inward in front of the left leg. Perform 10 reps on the right side, then switch to left leg.

Strength–bucket deadlifts

Use a bucket and place heavy items inside (soil, sand, water, whatever you’ve got!). Stand with feet aligned with bucket. Bend forward with chest out, flat back, and knees bent. Exhale, lift bucket up and straighten out back to an upright position. Inhale, lower down, touch bucket down to ground. Perform 2 sets of 10 reps.

Mobility–Deep squat with rock side to side

In a wide stance squatting position, lower down as far as is comfortable for your knees and hips. Gently rock side to side in the squat. Focus on keeping the chest pushed out and moving through the range of motion for the ankles. Perform 10 reps on each side.

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