Gardening Fit

Benefits of the exercise:

This is a great exercise to strength the muscles of your gluts (buttocks) and eases pain in the lower back.

Tips:

• Keep your feet close enough into your bum that you can graze your hands on the back of your shoes
• Lift your hips to knee height

How many should I do?:

• Try 10-12

Benefits of the exercise:

Strengthens abdominals and shoulders

Tips:

• If you feel any lower back discomfort when you do this exercise try it from the knees
• Make sure that your hips are not sagging down. 

How long should I hold it?

• 30-45 seconds.

Benefits of the exercise:

This exercise is great for the muscles that support your spine, your balance and your brain health. 

Tips:

• Line your knees up underneath your hips and your hands underneath your shoulder
• Only lift to hip height

How many should I do?

• 8-10  on either side.

Easy way to stretch your lower back and shoulders

Tips:

• You can use the fence in your backyard during one of your gardening breaks
• For a deeper stretch move your feet farther away from the wall

How long should I hold it for?

• 30-60 seconds