How to - The Healthy Gardener
Fit to garden: Staying strong and limber
Stay strong and limber while gardening with these three simple moves.
Row with bucket
Upper back, shoulders, arms, core; good for posture and coordination.
1 Stand with your feet hip-width apart, with your right foot in front of your left. Bending from the hips, place your right hand on a bench or on the back of a chair. Check to make sure that your right shoulder and right wrist are in line with each other.
2 Hold a bucket or a watering can, one-quarter to one-half filled with water, in your left hand. Let the arm hang in the space between your right arm and your legs.
3 Pull your abdominals in toward your spine, keeping your core engaged as you lift the bucket up toward your armpit. row
4 As you lift the bucket, keep your shoulder blades down and squeezed together, and keep the bucket close to your body. Slowly lower the bucket back to the starting position. Repeat 10 times, then switch sides.