Gardener's Knee Relief

The Dirt Days of Summer

 

If tending your garden is pure bliss and your idea of a party is annihilating weeds, then this time of year is your prime time. The art of propagation takes time, patience, planning, and good old-fashioned elbow grease. It’s easy for the diehard horticulturalist to become enraptured in their flow state. But when grower’s euphoria fades post session bodies begin to cramp, ache, or quit completely.

          The gardener must squat, kneel, lean and bend over or nothing gets tended. Here are some self care exercises to tune up your knees in preparation for your days in the dirt.

1.   KNEE RESETWHARTONS FLEXIBILITY ZONE® ONE. Lie on your side. Bring your bottom leg close to your chest (you may use a rope to stabilize as pictured below). Keep the angle - of the bottom leg - at 90 degrees. Place your hand on the ankle of your working (top) leg. Activate your rear thigh and butt muscles to bring your top thigh behind you. Exhale. Move into your natural end range of motion and hold for 1-2 seconds.  Inhale as you return to start position - keeping the hand on the ankle of the working leg and allowing the leg to swing forward.  Perform 1 set of 10 repetitions.

Final phase of the Whartons Knee Reset Exercise.  Photo by Michael DelMonte.  

Final phase of the Whartons Knee Reset Exercise.  Photo by Michael DelMonte.

 

2.  KNEE STABILITY - WHARTONS STRENGTH ZONE ® ONE 

Sit in chair.  Place rolled towel under knee of exercising leg.  Place ankle weight on ankle (select appropriate weight for your experience and comfort level).  Exhale.  Extend lower leg into straight and locked position.  Hold for 5 seconds. Repeat ten times.

Final phase of Whartons Knee Stability Exercise.  Photo by Michael DelMonte.

Final phase of Whartons Knee Stability Exercise.  Photo by Michael DelMonte.