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Gardening Stretch Routine

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Add a simple stretching routine to your gardening ritual to preserve the longevity of your spine and prevent pain from creeping into your life. At Associates in Chiropractic, we love the exercise that gardening provides to people after a winter of hibernation and lessened activity. Stretching the right muscles before you garden will keep you limber and resistant to the many forces and movements that can cause damage during a day in the garden:

Get your blood flowing and increase your range of motion in under 5 minutes before you hit the garden:

Hamstring stretch: 

  • Stand and extend right leg forward a couple of feet.
  • Rest heel on the ground and raise the rest of your foot
  • Keep your back and head straight then place both hands on your right thigh. 
  • Lean forward and let your left leg bend, feeling the stretch in the hamstring.
  • Hold 20 seconds and change sides. 

Shoulder circles:

  • Stand with arms relaxed by your side
  • Make circle motions with your shoulders: 3 times forward and 3 times back. 

Neck circles:

  • Turn your head as far as you can look to the left.
  • Lower chin toward chest and then slowly turn to look the other direction. 
  • Repeat twice 


If you are feeling stiff or in pain no matter what stretching you do, there may be an existing subluxation or muscular strain. Let us identify and correct these imbalances with our treatment modalities so that you can focus on your bountiful harvest. 

Give our office in Hackensack a call at (201) 342-6111

Dr. Albert Stabile, D.C. 

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