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Dave Epstein: Hi! I am Dave Epstein. Welcome to the growing wisdom and we are here today with Ian Manning of sports and physical therapy associates. We are going talk about getting ready to go in to the garden some of the stretches you can do.
Ian Manning: What is most important Dave is to keep your hamstrings and your quads flexible. Hamstrings are more in for your back, you do not want strain your back with everything that you doing in the garden. I am sure you have had back strains and pain before so we want to try and prevent that and also a lot of kneeling pain can be prevented by keeping your quads good and flexible. So for hamstrings all you need this something a surface that is a little bit higher up, this rock is perfect, any type of bench or anything like that. Go on and put your leg up on it keeping it like good and straight, keep your arms behind your back and then just lean forward. You feel that stretch down the backside of your leg. Every stretch you want to hold for about 30 seconds twice per leg.
Dave Epstein: For like that?
Ian Manning: Yeah!
Dave Epstein: And then just lean forward.
Ian Manning: To when forward too.
Dave Epstein: Oh yeah! You definitely feel that on the hamstrings.
Ian Manning: Yup! And the next is the quads. You just want to hold something this rock is a good height anything that maybe a little bit higher and then you just want to grab your foot, pull back and just hold that stretch. It is also important not just to get your knee bent but also get your hip back to get both areas of the muscle.
Typically in the wrist it gets very inflexible, a lot of throwing, a lot of digging, a lot of lifting, so what you want to do, two simple stretches and one just extend your arm out, put your thumb and a creasier wrist and then you just want to pull down. And it is very important to keep your arm straight while you do this and you feel that stretch right across the front of your fore arm. One last stretch that you can do for your wrist, in your thumb a lot of gripping and throwing and everything creates some pain on a thumb. So what you want to do is you want to take your thumb and cap it in your hand.
Then you want to straighten your hand out and then just dip your wrist down. You feel that stretch come right across the top of your thumb and a little bit into your wrist. It is very important with this one though not to push too hard because you can create some pain with this very delicate. So you just want to push this just start to feel that stretch and then hold that position, do not push through that.
Dave Epstein: You do not use everyday, twice a week.
Ian Manning: Typically everyday is best.
Dave Epstein: All right Ian so just recap for the three important areas that you want to stretch before you going into the garden.
Ian Manning: Hamstrings, quads and wrist, three most important on areas.
Dave Epstein: Great and those exercises 5 to 10 minutes and you are good to go and hopefully folks would not be injuring themselves the spring and summer and throughout the gardening season we hope you comeback every week for all of are tips, hints and helps here at growing wisdom.
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