Therapeutic Massage and Couples Massage Classes in Bend, Oregon

It’s that season, whether the weather knows it or not! Everywhere I look there are little bursts of green emerging from our wintry desert landscape. If you’re anything like my fellow Master Gardeners (another hat I wear occasionally), you’re already heading for the garden… but what are you going to do about that low back trouble from last year? Or how sore your hands were in the aftermath of weed pulling? Well, this is where the multiple-hat-wearing massage therapist comes to the rescue! Below is a handout I’ve put together that will help you garden comfortably, with stretches and self-massage techniques to keep you limber and pain-free. I hope you’ll check it out and tell me what you think.

I’ll be teaching a class based on this handout (and with the help of retired physical therapist Pat Kolling) at the OSU Extension Service Master Gardener’s Spring Gardening Seminar on April 21st. It’s a great, information-packed day for novice and experienced gardeners alike. You can find more information here: http://extension.oregonstate.edu/deschutes/announcements/2012-spring-gardening-seminar

Stretching and Self-Massage for Gardeners

Michelle Poirot, LMT and OSU Certified Master Gardener

Gardening is a matter of your enthusiasm holding up

until your back gets used to it. ~author unknown

General garden fitness tips:

It’s always a good idea to check with your doctor before starting a new fitness program – that includes gardening, and stretching!
A ten minute walk before gardening will help your muscles warm and loosen. Walking to your community garden may be one of the best things you can do!
When doing stretches, do not bounce or move quickly. Stretch until you feel resistance—not pain!
If any stretches cause discomfort or pain, stop immediately.
Remember to breathe through your stretches and garden work – don’t hold your breath.
Reward yourself after a long day of gardening with a warm bath that contains 2 cups of Epsom salts.

Stretching

1. Trunk Rotation

Stand with your feet shoulder-width apart. Hold a broom behind you at shoulder or waist level, slowly turn your shoulders to the right. Hold this position for 5 seconds before turning to the left. Rotate only within a comfortable range.

2. Back & Shoulder Stretches

Stand with feet shoulder-width apart facing a tree, railing or tall fence post. Grasp with both hands. Round-out your upper back and shoulders and lean away from the post or tree. You should feel a stretch through the upper back and shoulder muscles. Hold this stretch for at least 30 seconds.

upper back stretch

Sitting with your knees slightly apart on the edge of a chair, roll your head forward and follow vertebrae by vertebrae until your shoulders are between your knees.

3. Chest & Shoulder Stretch

Stand next to a wall or large tree. With your elbow bent to 90 degrees, place your forearm flat against the wall or tree. Step the same-side leg forward until you feel a slight stretch in your chest and front portion of your shoulder. Hold this stretch for 30 seconds. Repeat with other arm.

chest and shoulder stretch

4. Neck stretches

Place your hand on the back of your head. Slowly and gently pull your head forward and down until you feel the muscles along your neck and lower head stretch. Your profile should look like an upside down “J.” Hold this stretch for 10-15 seconds.

Side-bend your left ear toward your left shoulder. Then lower your chin as you roll your head down and to the right. Then slowly move back in the same fashion. Repeat.

5. Hands and wrists

Let your wrists go floppy and limp. Rotate them in one direction, then the other. Finally, give them a good shaking to get the circulation going.

Spread your fingers apart and press your palms together in front of your chest. Press both hands down toward your waist, stretching your fingers.

hand and forearm stretch

6. Leg Stretches

Calf

Place both hands on a wall in front of you. Step back with one leg, lean into the wall and take a lunge position. Keep the heel of your back foot flat on the floor. Hold for 30 seconds then return to starting position. Repeat with opposite leg.

Hamstrings

Place one foot on a step in front of you with your toes facing upward. With your hands on your opposite leg for balance, lean forward slightly until you feel resistance in the back of your thigh. Keep your back straight. Hold this position for 30 seconds then return to starting position. Repeat on the opposite leg.

hamstring stretch

Quads

While leaning onto a wall, post, or large tree, stand on one leg. With your hand behind your back, grab the ankle of your free leg. Press your leg gently into your buttock. You should feel a stretch on the front part of your thigh. Keep your knees together and your hips level. Hold this position for 30 seconds then return to starting position. Repeat with opposite leg.

Massage

Massage after activity “is more effective at relieving soreness and stiffness than stationary rest for the same duration… Massage tailored for gardening and other strenuous activity can reduce your recuperation time by as much as 50 percent.” (FiftyPlus magazine, Sept. 2004.)

1. Forearm and Hand

Find a smooth table edge. Press area just above elbow into table edge while pulling elbow down. Repeat with other side of forearm.

forearm massage

Lay forearm on top of knuckles of other hand and move forearm in small circles. Spend more time on tender spots.

forearm massage with knuckles

Lay one hand flat, palm up, on a table. Use knuckles of the other hand to ‘iron’ the palm, pressing first upward toward fingers, and then across to thumb.

Press each finger joint between fingers of opposite hand. Roll each finger side to side.

Wring wrists between thumb and middle finger of opposite hand.

2. Shoulder and Neck

Grip and hold muscle between neck and shoulder between fingers and palm of opposite hand. Moving one hand-width towards the shoulder, grip and hold again. Continue down to the elbow.