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It's officially lawn-care season here in the Midwest, and my neighbors are out in full force. There's nothing quite like the smell of freshly cut grass on a spring afternoon. Of course, lawn care requires physical movements not typical to one's daily routine, so it's important to prepare the body for action. This week, I'll share a few preparation tips and will introduce an exercise perfect for the lawn-care warriors out there.
OK, picture this image. Stained-green tennis shoes with old grass clippings inside. Cobwebs surround a mower's engine shroud in the back of the garage. Fluorescent lights flip on, and the garage door squeaks during activation. It's showtime, and the homeowner is ready to tussle with lawn care once again.
For those in suburbia or rural areas, this scenario is a common reality for nine months of the year, and June is one of the best in terms of weather. But all too often people sustain avoidable injuries because they are not physically prepared for the work ahead. Lawn care is hard work, and the body needs to be ready to go.
The back could be the most common lawn care-related injury, as there's a great deal of lifting and twisting involved. Mowing, hedge trimming and weeding are all activities requiring various combinations of both movements. So, the most important key is to stretch beforehand. Take five minutes and stretch the hamstrings, arms, back and quadriceps before the work begins.
Outside of that, try to mimic the movements performed most often in the gym. These functional training exercises might seem a little unusual, but they help to prepare the body in ways that exercise machines cannot.
This week's exercise is a great example of a functional movement that simulates lawn-care activities. The Lawn Mower Start might seem like it's only relevant to one thing (starting the mower), but most other yard work requires some variation of bending over and lifting objects up, so it's an ideal option.
(For a video demonstration of the Lawn Mower Start: arkansasonline.com/526start/)
1. Select a very light dumbbell and stand with your feet shoulder-width apart.
2. Hold the dumbbell in your left hand.
3. Pick a spot a few inches in front of your right foot.
4. Now, slowly bend the knees and hips while leaning forward to touch the dumbbell on your spot.
5. Quickly stand back up and "start the mower" by pulling the dumbbell back rapidly toward your torso.
6. Allow the torso to twist both directions.
7. Complete 10 "starts," then switch sides and repeat for two sets.
In this first of three photos, Paul Fajer, personal trainer with the Little Rock Athletic Club, demonstrates the Lawn Mower Start for Matt Parrott's Master Class. (Arkansas Democrat-Gazette/Kimberly Dishongh)
In this second of three photos, Paul Fajer, personal trainer with the Little Rock Athletic Club, demonstrates the Lawn Mower Start for Matt Parrott's Master Class. (Arkansas Democrat-Gazette/Kimberly Dishongh)
In this third of three photos, Paul Fajer, personal trainer with the Little Rock Athletic Club, demonstrates the Lawn Mower Start for Matt Parrott's Master Class. (Arkansas Democrat-Gazette/Kimberly Dishongh)
The key to performing this exercise correctly is to keep the core muscles engaged throughout. This also serves as a great reminder during lawn care, as many back injuries are sustained due to lack of core utilization. So, let's get to work on that beautiful lawn and stay strong at the same time!
Director of new business development-workforce health solutions for Quest Diagnostics in Kansas City, Mo., Matt Parrott loves to hear from readers. Write to him at [email protected]