Raking leaves might seem easy, but it can be tough on your back, shoulders, and legs if you’re not careful. The repetitive bending, twisting, and lifting can lead to soreness or even injury. To protect your body, it’s essential to stretch both before and after raking. These stretches are quick, simple, and can be done right in your yard, helping you stay limber and avoid discomfort.
Here are 3 simple stretches you can do before and after raking:
1. Standing Forward Bend (Hamstring Stretch)
Target Areas: Lower back, hamstrings
How to do it:
How to do it:
- Stand with your feet hip-width apart.
- Slowly bend forward at your hips, keeping your back straight.
- Let your arms hang down toward your toes. If you can’t touch the ground, that’s okay—just go as far as you can comfortably reach.
- Hold for 20-30 seconds, then slowly rise back up.
Why it helps: This stretch loosens up your lower back and hamstrings, which can tighten from bending over while raking.
2. Torso Twist (Spinal Rotation)
Target Areas: Lower back, spine, shoulders
How to do it:
How to do it:
- Stand with your feet shoulder-width apart.
- Place your hands on your hips or extend them out in front of you.
- Slowly twist your torso to the right, keeping your hips facing forward.
- Hold for 10-15 seconds, then rotate to the left.
- Repeat 2-3 times on each side.
Why it helps: Raking involves a lot of twisting, which can strain your lower back. This stretch keeps your spine and torso flexible, reducing stiffness.
3. Standing Side Stretch
Target Areas: Upper back, sides, shoulders
How to do it:
How to do it:
- Stand with your feet shoulder-width apart.
- Raise your right arm overhead and gently lean to the left, stretching the right side of your body.
- Hold for 15-20 seconds, then switch sides.
- Repeat 2-3 times on each side.
Why it helps: This stretch opens up your shoulders and stretches your sides, areas that can get tight from repetitive reaching while raking.
Quick Tip:
If you’re raking for an extended period, take a short break every 20-30 minutes to stretch and reset. This will help prevent soreness and keep you moving comfortably.
By taking just a few minutes to stretch before and after raking, you can protect your body from unnecessary aches and pains. Try these simple stretches to enjoy your yard work without the stiffness!