Get Your Body Ready for Gardening This Spring: Mobility, Strength & Injury Prevention Tips

As the weather warms up and the ground thaws, many of us are eager to get our hands in the dirt. But before you dive into planting, weeding, and mulching, it's important to get your body garden-ready. 🌱

Gardening may seem like a peaceful hobby, but it often involves repetitive bending, kneeling, lifting, and twisting—all of which can take a toll on your muscles and joints if you’re not prepared. Here are some smart ways to prep your body for a pain-free and productive gardening season:

Start With Mobility

Hips, knees, and lower back are often the first areas to complain after a long day in the garden.

Try this mobility warm-up before you head outside:

• Cat-Cow Stretch (for the spine) – 10 reps

• World’s Greatest Stretch (see below) – 5 reps per side

• Hip Openers (90/90 Stretch) – hold for 30 seconds per side

• Ankle Rocks or Heel-to-Wall Stretch – 10 reps per side

  
  
  
  

  World's Greatest Stretch

  
  

Strengthen the Right Areas

Think of gardening like a low-key full-body workout. The stronger your muscles, the less strain on your joints.

Key areas to strengthen:

• Glutes & Hamstrings – Try bridges, squats, or step-ups

• Core & Lower Back – Dead bugs, bird dogs, and planks work well

• Shoulders & Upper Back – Rows, wall slides, or band pull-aparts

This helps with lifting bags of soil, holding tools, and staying in bent positions for longer without fatigue or discomfort.

Practice Smart Body Mechanics

• Lift with your legs, not your back

• Alternate tasks often to avoid repetitive strain

• Use kneeling pads and supportive shoes

• Take breaks every 30-45 minutes to stretch and hydrate

  
  

Use the Right Tools (and the Right Body Position)

Using long-handled tools can help minimize bending and strain on your spine. When kneeling, try using a pad or knee-saving stool, and avoid staying in one posture too long. Try to think ahead and be mindful of your body positions while completing garden tasks.

Already Feeling Sore? We’ve Got You

If your back, knees, or shoulders are already acting up from early-season yard work, it’s not too late to get help and get you back to gardening ASAP. At Chardon Performance Therapy, we work with active adults (yes, gardeners too!) to reduce pain, restore movement, and get you back out into the garden feeling strong and confident.

Let’s make this your best gardening season yet—with fewer aches and more fresh air.

Need a spring tune-up for your body? Schedule a session with us today.📍 Located in Chardon | Call to Book