Download Gardening - Cornerstone Physical Therapy

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Gardening for Health
The coming of spring brings with it the appeal of sun, warm
weather, and fresh air. For many, spring also means that it is
time to start planting their gardens. While there are different
reasons that people like to garden, one advantage for
everyone is that gardening can have many benefits for
improved health and wellbeing.
When we care for plants we also have an opportunity to care
for our own physical health. If we consider what our plants
need we can use the basis for what our bodies need as well.
So what do plants need? One crucial part of a plant’s
survival is stability. A plant’s roots provide both nutrition
and the ability for the plant to stay upright against the forces
of nature, such as wind and heavy rain. People need stability
as well. While we don’t have roots, we do have feet that
benefit greatly from stable support. Many people wear old,
worn out sneakers for gardening. This is something to avoid.
Worn out shoes can contribute to foot and other joint pain.
Consider using a pair of dedicated garden shoes/boots with
laces and good arch support purchased specifically for your
outdoor activities.
Another way plants remain stable is through the strong
fibrous material in their stems. Similarly, people remain
stable through the core muscular structure of the trunk, most
notably the deep abdominal muscles and diaphragm muscle.
One great way to work on these stability muscles while
gardening is squatting. Squatting promotes deep abdominal
muscle activity while providing a gentle stretch to tight back
muscles. For those who can’t tolerate squatting, a low garden
chair can provide similar benefits while minimizing knee
stress.
Volume 2, Number 2
place a significant amount of stress on the lumbar spine.
Often this type of movement is responsible for aching joints
and muscle strains.
Lastly, and potentially most importantly, both plants and
humans need air. Gardening can be a great time to work
on our ability to breathe more efficiently. Our diaphragm
is a large muscle that allows us to breathe. This muscle is
also an important part of our core stability. An excellent
exercise for wellness would be to sit with knees close
together on your garden stool or squat while focusing on
breathing in at your normal pace. Next, breathe out fully
and think of exhaling all of the air in your lungs. Pause for
a few seconds before breathing in comfortably again. A
similar exercise can also be done in an “all fours position”
as well. In this position, focus on keeping your back round
while inhaling into your upper back. As you exhale, lift
your belly using your abdominal muscles. Both of these
exercises allow your diaphragm muscle to work more
efficiently which can be part of a larger picture of
improving energy levels and reducing tension.
Gardening certainly requires a good of deal investment
through the physical effort of planting, weeding, pruning,
etc. Eventually in return, the plants that we care for will
return our investment through benefits such as nutrition,
oxygen, and reduced stress, and in the process, better
health as well.
PT News Corner
In December, Amy Kinneston, PT and Wayne
Villeneuve, PT traveled to Lincoln, Nebraska for
advanced training in Postural Restoration™.
One position to avoid if possible is bending over at the waist
while planting or pulling weeds. This is a position that can
Cornerstone PT
277 Blair Park Rd, Suite 110
Williston, VT 05495
Phone: (802) 878-3600
Now offering free postural & footwear screenings!
Call for further details.
In April, Holly Spence, PT, PRC attended the
Interdisciplinary Integration conference which focused
on athletic rehabilitation, including a lecture from the
head Athletic Trainer of the Arizona Diamondbacks.
Michelin Carroll PT, ATC is coaching the Nordic U11
girls soccer team. She is incorporating Postural
Restoration™ stability work into practices for injury
prevention and performance enhancement.