With autumn upon us, many of us are raking up leaves and doing other yard maintenance. And at Kosak Chiropractic in Fairfield, we hope everyone enjoys getting exercise and time in the sun. Staying active and absorbing enough sunlight to produce strong bones are two of the most important ways of preventing musculoskeletal injuries. But doing yard work can also pose a safety hazard if you don’t do it right, so we thought it would be a good idea to remind our patients of chiropractors’ guidelines for how to rake without pain.
The best time to rake is when the weather is dry. That way, the leaves will be easier to pick up and you’ll be able to fit more in the leaf bags without making them too heavy to move. Nonetheless, you’ll need to wear clothing that is warm, while still being form-fitting and breathable. Don’t forget to remove or tie up anything on you that could get tangled. Warm-ups should always be dynamic stretches, meaning ones that keep you in motion, not static ones. You will also need to pick a rake that is light but has a long enough handle for you to use without having to stoop over.
As you rake, stand with your legs in a scissor position, one foot forward and one back. Gather the leaves into a pile at your side, switching which side of the pile you stand on and which hand is higher on the rake about every five minutes. When you pick the leaves up, bend at your hips instead of with your back, or simply squat down. Test the leaf bag as it fills up to see if you can still move it easily. If you feel pain, stop what you are doing. We can help determine whether it is safe for you to resume and can provide fast, non-drug treatments such as massage therapy and chiropractic adjustments.
Kosak Chiropractic is located at 1252 Travis Blvd., Suite G, Fairfield, CA, 94533. To schedule an appointment, visit Kosak Chiropractic online or call 707-426-1111.