Remember to begin gently especially if you haven’t done any exercise for a while.
Do some arm, back, neck and leg stretches before you begin your gardening session or take a quick walk around the plot a couple of times.
Rising up and down on your toes 10 times followed by 10 gentle squats will help ease stiff joints.

Coping with back problems

Make sure all equipment is right for your size and build. Try it out in the shop and avoid anything that is too heavy or awkward to lift.
Look for specially designed spades, hoes, forks and rakes that will relieve stress on joints.
Choose a small lightweight mower or strimmer.
Dispose of grass cuttings regularly; saving them up can result in heavy work.
Take regular breaks between heavy tasks.
Store tools tidily so you don’t have to stretch across to reach what you want.

Watch your hands and knees

Shake out your hands and wrists at regular intervals.
Vary tasks so hands aren’t held in the same position for long periods.
Avoid thumb strain and inflammation by bending your thumb around tool handles rather than extending it along them.
If your wrists are weak it is worth investing in a wrist support that can be worn under gardening gloves. Gardening centres also sell spongy tubes that fit over tool handles enabling you to get a better grip.
Avoid ‘housemaid’s knee’ by investing in a foam kneeling pad or special knee pads similar to those worn by skateboarders.

More information

Thrive is a national horticultural charity which provides expert advice on easier and accessible gardening for people with restricted mobility www.thrive.org.uk

Also see Carry on gardening www.carryongardening.org.uk

This article was created: 8 February 2007.
This article was last edited: 12 July 2007.

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