and tips: Working
in the bush
your Bush Regenerator's Back
you ache at the end of a session weeding? Here are a few tips
to relieve the strain.
- Warm up
as you walk to your site.
your legs first.
- Then your
- Now your
old pelvic tilting exercise to gently stretch your low back and
tell your tummy that it is expected to WORK!
ABDOMINAL BRACING is the best trick.
Do it by
hissing and feel the side abdominals contract.
use this action all day every day as you walk tall with tummy
in don't you?
just call it BRACING as per Beryl Kennedy.
you use bracing as you pull, push. get up from kneeling etc.
way you work is important in protecting your back from strain.
Get on all
fours if you can to weed.
one knee leaning forward at your hips. NOT curling your back.
Squatting is fine.
make sure it is hips that bend, NOT the BACK.
the privet" you want accuracy with 2 hands so be stable on one knee.
Don't forget to look first though! If you are pulling on vines make
sure your feet are widely spaced and you pull with all of your body
in a diagonal direction. Who wants to land on their bottom on precious
When you get
up after such satisfying work you can press 2 hands into your buttocks
and arch your back backwards. It repositions all those bones. Then
you might want to lean against a tree and clasp 1 knee between 2
hands, brace and gently push into those hands.
PAIN RELIEF TRICK
Cool down stretches
are helpful in preventing next day aches and ease of stretching
next day or next session! A few of the same ones you started with
I haven't mentioned
arthritic knees as a reason for bending your back because that is
NO EXCUSE. Use a foam kneeling cushion or the special little kneeler
stool with hand grips to help you get up. (Blatant plug a la column
this fails to stop you hurting yourself SEE YOUR PHYSIOTHERAPIST
Clare (Friend, volunteer and physio)