As the weather warms up, many people will spend more time outside working in the yard. Gardening can provide a great workout, but with all the bending, twisting, reaching and pulling, your body may not be ready for it.

A warm-up and cool-down period is as important in gardening as it is for any other physical activity. It is important to stretch your muscles to help alleviate injuries, pain and stiffness.

Before stretching, here are a few tips to keep in mind. Breathe in and out slowly throughout each stretching exercise. Stretch gently and smoothly with no bouncing or jerking. Try the following stretches for the back, legs and shoulders:

1. Stand up and prop your heel on a step or stool with your knee slightly bent. Bend forward until you feel a slight pull at the back of the thigh (hamstring). Hold the position for 20 seconds. Repeat with the other leg.

2. Stand up and put your right hand against a wall or other stable surface. Bend your left knee and grab your ankle with your left hand. Pull your heel toward your buttocks to stretch the front of your thigh (quadriceps). Hold the position for 20 seconds. Repeat with the other leg.

3. Weave your fingers together above your head with your palms up. Lean to one side for 10 seconds to stretch the side of your upper body, then reverse. Repeat two or three times.

4. Hug yourself. Wrap your arms around yourself after letting your breath out, and rotate to one side as far as you can go. Hold it for 10 seconds. Then reverse. Repeat two or three times.

Be aware of your body technique, form, and posture while gardening. When working in the yard, avoid twisting motions. Bend at the knees, not the waist, as you pick things up. While raking leaves, use a scissor stance: right foot forward and left foot back for a few minutes; then reverse. Alternate your stance and movements frequently.

If you have already hurt yourself, apply a cold pack on the area of pain, and see your chiropractor!

For more information, contact Dr. Wendy at haydenhealth@gmail.com.