The snow is long gone, the blackflies are out, the seeds are started and the tractors are running till dark. It is nearing the last frost date which marks the beginning of the farmers year! The days are getting longer and we are working like crazy to get that often-talked-about but seldom-seen head start on the growing season. This is also the best time for my first post as the Flexible Farmer! Before we get Muckboot deep in work and all the aches and pains that come with it, let's take the time to get in the habit of stretching and taking care of your most important tool, your body. In today's post I'll give you the How, the When and the What of effective and efficient stretching.
Let's start with the basic rules of thumb for general stretching, the how. First, make sure your muscles are warmed up. Stretching cold can damage muscles, so don't roll out of bed and think you can touch your toes. Wait until you have been working awhile and you feel your blood moving. Next, if you are going to stretch a muscle by bending a major joint (for example, you want to stretch your quads so you bend your knee) rotate that joint a little. By rotating the joint you bring more fluid to the joint capsule which will keep it from popping and cracking. Last, go slow and breath deep. Don't rush into your stretches, go into them carefully, stretching until you can feel it (and by it I do not mean pain, I mean the sweet spot where you can feel the stretch), hold it for two big breaths, about 30 seconds, and then come out slowly.
Here's the when... as much as you can! It may sound simple but the best way to start fitting stretching into your work day is to try to fit it in. At first you will remember just a few times a day when your body talks to you. You jump down from the tractor and your low back aches, stretch then. At the end of the row of laying mulch your neck and shoulders tense, stretch then. Before you know it, stretching will become second nature and you will know to stretch before you feel the aches of muscle fatigue. Another way to remember to stretch is to put a reminder up at a site you frequent. Tie some yarn around the water spigot, tack a scrap of Tyvek to the tool shed, or put some fuzzy dice on the tractor. It doesn't have to be fancy, just something that will remind you to take a moment to care for your body.
The what is a set of four basic stretches you can do every day. This set works most of the major muscle groups so, no matter what you are doing these stretches will be helpful. You should try to do them in this order as a set, but some is better than none!
1) Shoulder, Neck and Upper Back; bring one arm in front of your body, elbow bent. With your other arm grab your bent elbow. Drop your chin to your chest and pull your elbow toward the other side. To get deeper into your neck, do a few head rotations Repeat on the other side.
2) Mid and Low Back; place your feet hip width apart and bend your knees slightly. Slowly round your upper back then bend at your waist and hang down (however far "down" is for you, hands at your knees or toes). Come out of the stretch by bending your knees deeper and rolling up slowly.
3) Knee, Hip and Back of the Leg; Step one foot forward no more than two feet. Placing your hands on the outstretched leg bend down like you did in the previous stretch. Bring your feet back and then repeat on the other side.
4) Knee, Hip and Front of the Leg; Balance your weight on one foot. Bend your other knee bringing your heal toward your butt. Catch your foot with the hand on the same side and pull it gently backward and slightly up. Drop slowly and repeat on other side.
You are now on your way to being a more flexible farmer. The first steps to a healthy and prosperous growing season is taking care of your body. Good luck and happy farming!
