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Farming for Life: Body Mechanics and Farming

Curtis Harraway

Description

Come learn how to preserve your bodies so you can continue farming and gardening for years to come. We will cover strengthening and stretching exercises, proper body techniques and tool usage, and safety while working on the farm or in the garden.

Presenter

Curtis Harraway

Chiropractor in Georgia

Conference

Recorded

  • January 19, 2018
    4:00 PM

Series

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Their most kind and gracious and loving him we Father Lord we asked and invite your Holy Spirit to be with us open our minds that we may be receptive to the things you want to teach us today we thank you in Jesus' name amen. All right good out evening everyone. Just a little bit about myself I am Curtis hare away from Monticello Georgia I am presently not farming but we have had gardens but I have my family and I have bought a farm and Virginia. And this summer we will be moving to Virginia. This is my lovely wife of twenty eight years and. Our boys just finished an apprenticeship at the dice and perform and so we're going to start farming this. Summer and so. My son is on the board and that's how I as a chiropractor got hooked into. The agricultural conference and so. I've have had over twenty two years of experience working with farmers so I've have as a chiropractor several of my patients are farmers mostly dairy dairy farmers but they grow their own food and things and so they. Really do everything involved in farming and so I have had a lot of experience working with farmers but let's go ahead and get started. Farming for life using body mechanics and farming and gardening. First thing Genesis two fifteen says and the Lord took man and put him into the. Garden of Eden to dress it and to keep it so. Man's first act. Was what. Agriculture Yes man's first occupation was agriculture and when man says and it was interesting that last night even was talking about the same thing when we sin that occupation didn't change became a little more challenging but the occupation remained the same and so far more cording to the national institution Institute for cock Occupational Safety and Health they said farm work is hard work and farm workers fill the results farm workers get back exe and pains in the shoulders arms and hands more than any other health problem of third of the injuries that cause them to miss work are sprains and strains and a quarter are back injuries. And so this is very prevalent when we're looking at agriculture. So how many of you. That are farming are gardening have ever hurt yourself. OK my next question is there's a few of you what kind of injuries did you experience. Back pay. Tennis Elbow Yes and there's others there of course I've mentioned spraying strains but carpal tunnel is another big one arthritis fractures. You know low back pain as well as upper back pay bills or some of the injuries that are experienced when it comes to farming and gardening. Those are called musculoskeletal disorders M.S.D. Yes. They are the leading cause of disability for people in their working years conditions in which parts of the musculoskeletal system which includes the muscles of the tendons the ligaments the joints or bones are injured they occur when part of the body is asked to work harder than it used to they stretch further or otherwise function at a greater greater level than it is prepared for something we're going to get into it can be a cue such as a herniated disc you've heard of that some monies are slipped this are. Aware that authorized it's basically it's degeneration of joints in the body that's all. Musculoskeletal arthritis is or chronic low back pain and the last thing there it says one and a half times more prevalent this is in Miss de sac are more prevalent back pain and production agriculture compared with. Other industries that's pretty high that's pretty significant. These injuries hurt they hurt very badly and a few ways they can affect not only the workers body but they also affect the workers earnings as well as the growers profits so that's three ways and when someone's out of work you can't make money below not out there working profits are not coming in the loss of. Of the ability to earn which automatically hurts whoever the owner is whether it's yourself or you are hired. You're your boss per se many people in the farm in history may believe that these kinds of task and the resulting sprains and strains are just an unavoidable part of farm work and that's also taken from the National Institute for Occupational Safety and Health but it doesn't have to be that way. Southern states in the article this is a company that sells tools to farmers they make this statement did you know farmers and agricultural workers are at a higher risk of must google musculo skeletal injuries than most workers in the United States daily chores like lifting carrying heavy objects shoveling stooping to pick crops driving farm equipment and more can cause a lot to say everywhere in tear on the human body not only do these chores affect the workers bodies they can also negatively impact workers earnings and eventually decrease the farmers' profit margin that's what we just said earlier unfortunately many in the agricultural fields the backaches brain strains and pain in the shoulder arms and hands as I byproduct of their jobs farm work is hard work you don't need to make it harder on yourself that's why farmers are now beginning to incorporate ergonomics into their daily routine. And here's another statement from southern states let your workers know that pain should not be a regular part of their jobs many farm workers continue to work very hard and fast while experiencing pain rewrite remind them you know that's the one thing we do we get going with thinking about the profits and everything and we don't pay attention to how we do things it results in injury remind them that there is no shame in slowing down if you are hurting in fact it could benefit the worker and farmer as the sooner the workers slow down the less likely they will miss a lot of work or file for workman's compensation. Another part of how it affects whoever the homeowner is of the farm. Now body mechanics the definitions. Green hair and tool says it is the utilization of correct muscles to complete a task safely and efficiently without undue strain of any muscle or joint and then farming with arthritis projects says it this way is it is the way one's body is held and moves daily doing different activities so another is how you use your body OK that is the bottom line ergonomics this is the other word that I've used already it is an applied science that coordinates the design of the Bice's systems and physical working conditions with the capacities and requirements of the worker that's taken from Webster's Dictionary ergonomics is the study of the physical capabilities and limitations of the worker in relation to that person's work tasks tools and environment ergonomics seeks to reduce stress on the body and increase safety comfort and productivity so ergonomics In other words is fitting the workplace so that your body can able to do its job with little effect upon the body that makes sense. Here are some high risk behaviors that occur in agriculture one lifting and carrying heavy loads greater than fifty pounds to sustain our repeat it full body been doing our stupid. Three high repetitive hand work. For twisting and a combination of one of more of the increase. Risk. Five whole body by break and six excessive physical strain these are high risk behaviors that are taken on. Each and every day pretty much or like it says Number four a combination of the can have a negative effect on the body not overcome. So first Corinthians six nineteen and twenty says this What know you not that your body is the temple of the Holy Ghost which is in you which you have of God and you are not your own for ye are bought with a price therefore glorify God in your body and in your spirit which are God So in other words. When man sinned and. The work became hard he never God never said in there that we would destroy our bodies in the process it's matter of fact when you look at Moses for example Moses at forty years old. Started working in agriculture and he worked there till he was how wote. Eighty years old and then he went to another job was a feeble not at all Moses when Moses died he basically walked up behind mountain and lay down and went to sleep and I believe I'm not mistaken hundred twenty by that time yes one hundred twenty years old and so although the work is hard it doesn't have to cripple us is shit and cripple us if we do it right we are stewards and therefore we are given to the Bible the Lord has even given us the tools that we can use to preserve our bodies the key is prevention arrested miss which was a priest in philosopher said prevention is better than cure. And Benjamin Franklin he said it out the prevention is worth a pound of cure. So first thing I need to start with are the basics this is God's plan. If you're not doing the basics the others well really matter in the first place. You've probably many of you probably familiar with the eight Laws of health and I'm not going to go into detail but I do want to cover these trust in God first and foremost. As I practice when I think I tell my patients because I give a health talk when I have new patients and we get so many and probably once or twice a week I give a half talk one of the things I tell my patients if I can take all the intelligence in this world and stretch it from the Pacific Ocean to the Atlantic Ocean what we know in this room including myself would be to one grain of sand on the beach of the Pacific Ocean what does that tell us. We don't know and doing. We don't know a whole lot and then when we bring God it we know when you think of sand think of a beach well like I'm from California and think the beach runs all up and down the coast and you just think of all that sand then you think about the sand is not only on the land but it's under the water as well and so what I know is pretty much nothing but think about this when we get to heaven and we're going to be learning for eternity so that what does that tell me about guys knowledge God's knowledge surpasses all that sand it doesn't even come close All right so I tell my patients I don't trust myself in taking care of you I trust him and I pray to him as I take care of you so therefore God has given us a plan to take care of our bodies why should we ignore it is not very smart when he is much much smarter. In the US and so therefore trust in God nutrition is a big one but we're farmers both of us are farming are interested in farming that's odd maybe built in we're getting good nutrition. Basically God gave us a plant based diet. That's the best diet. Even if it means he gave us some instructions on that so the best thing is to follow his instructions watter keep thing I tell my patients over and over again water is very important for the joints it's like oil to the joints if you're lubrication if you don't have that your joints are going to get still because the cushions the end the joints need the water and they're going to dry up and you're going to have the issues sunshine for the vitamin D. good bones those bones and muscles attached to plus other. Areas in the body fresh air getting those fresh that fresh air into the body we need that oxygen again. Can't do without it you can't even live of few minutes without it. Water you can live a little longer but you know you'll eventually die if you ignore that as well and of course food the same thing rest very important that we get seventy nine hours of sleep at night that's when the healing takes place that's when. Sarah tone and it stains now I'm sorry the melatonin has changed into Sarah town and so you have the energy to do the things that you do do in the day which is farming it all plays into it temperance making sure you do things and. Moderation thank you in moderation even a good day OK You know we think of it boy the alcohol avoid the. Tobacco those things but. Even good things need to be done in moderation we can overdo it even with some of the things I'm talking about and with God's plan everything should be in balance and the last one there is exercise. And that's kind of where I'm growing today going to be talking about today because in gardening basically exercise is built into your plan but it's mostly strengthening so you also need to take into consideration doing cardiovascular exercise as well so again so you have that balance. And one of the best ways that I've learned to do that because a lot of times you don't have time so one of the things that I've started doing in my exercise program because I get pretty busy is enter full training and my interval training consists of a fifteen minute exercise program and I vary it one day I'll go out and I'm walking and running as fast as I can I start out walking for hours fast as I can and I build it up to run as fast as I can poor twenty seconds then I just easy walk for forty seconds take up as fast as I can and I do that and it is work great and there's different variations you can do that no other variation maybe I go out and. I do strengthen the exercise of that day I'll do push ups I'll do said crunches because I don't I don't do push sit ups and one of the reasons for that especially if you already have back pain when you do a full sit up you actually end up strengthening your back muscles more in the abdominal muscles and so crunches actually work those abdominal muscles and not your back muscles but. So. Sorry about that so I'll do what I'll do is. What's very important squats tend to have a bad name and I'll show you the minute but squats are actually very helpful especially when it comes to. Agricultural work but anyway I'll do goals I have those four are four one two four three exercises and I'll just do them just like I do the walk and I'll hit the pushups do as many as I can in that twenty seconds and then walk hit the squat to do as many as I can in twenty seconds then I walk and then same thing with the crunches and then I just do that go around and around five times and I have a good workout and then I go I walk I do a lot of walking even outside of that. Because in my research and study and our walking really can eliminate a lot of health problems getting out there is great overall exercise we also have learned recently the rebounder if you heard of that the little trampoline does a lot of if you can't walk if you get on the rebound it has great benefits because number one is working your stabilized muscles that are in your spine as well as getting your blood and circulation going pretty good but let's talk about posture for a minute. No matter what you're doing you wanted to fellow good posture and that's it spillover in everything that you do. And here you know you'll see what it takes for good posture says tucked in your buttocks pull your abdominal muscles in and keep your back Flay flat keep your head up with the chin and keep your way towards unsupported on the outside of your foot because it helps for maneuver there's vs a bike by my foot is my steel weight is on the inside of my feet I'm not very stable there but Avila's on the outside of the feet is very stable and an exercise I give for by patients when it comes to their posture. And I have to step away from there but I tell them to get on the wall. Stand all the way back with their hands this is the town the CO position and hold that position for a minute every day just do that that's going to help with their posture another good exercise because when it comes to posture lot of people start. Building up this. What they call posture on their back their body always ask can I get rid of that hump you actually can do it takes time but you can what it is the backs in your muscle between your shoulder blades called your Rambo it muscles have become weak and so what I tell him is definitely feet wide apart Tuck elbows in. Then your elbows like so and bring them back and feel that stretch took your chin bring them back stretch. And do that you want to work your way up you know I do about fifty of those a day everything else build your run boys up you can also. Do things like wall push ups OK vs getting on the floor you can get on the floor and do the pushups you can do while pushups and those works just as well. Also a will get to that later. Like I said maintain a Y. base support because you want to be stable where you can move whatever you're doing you want to be you don't want somebody to easily come and knock yourself off when you're doing things but if you keep a wide says this stance place one foot and slightly in front of the other so you're ready to go in the direction that requires you to move. And most. On the last. Blast like there said keep your joints in a neutral position without been doing them less stress on them the only joint you do want to keep in a slight bin Are your knees OK If not you'll you'll put very fast if you do anything standing as a matter of fact and I will always remember this from back when I was in a cademy. At a graduation and one of the juniors knees locked up and down all of us went flat on their face because that's putting a strain on the body and they were just so tense and it got hot and they just lay them out cold. So you you want to relax and bending your knees helps you to relax and then you can stand there for a long time moving back and forth you do want to move back and forth and we'll get to that in a second. All right maintaining the line of gravity This is why I posture is important as well as how you do things the line of gravitas that says that imaginary line from extending from the center line extending from your center of gravity down to the earth OK And that's kind of where you want to keep your posture as matter of fact I didn't say this when we talk about posture basically the air should line up with the shoulder so align it with the top of your hip and ankle that that's where the straight posture comes in. Keep your back straight and turn or pivot with your feet rather than twisting at the waist this is a spare. Actually important while lifting and keep your elbows tucked in close to your body. Once if I'm doing anything in this position that's going to be hard on my back I stand there in that position my center of gravity has moved from here to front you know if I'm twisting. Also changing my. My line of gravity I'm also putting as not only strain on my hips but I'm also putting a strain Oh so are putting a strain on my my back muscles because I'm twisting verses pivoting that's what we should do we should pivot and not twist and put an unnecessary strain on the muscles of the back. Guidelines for hand work avoid placing need it to our other items shoulder height. Where you're always reaching up they should rip and I'll show you a table with that they should be out in front of you position items that are use often within seventeen inches of the work or when movements are repeated over and over as in picking or weeding allow enough time in between for add a get adequate recovery by having the worker alternate with the low repetitive task for example a worker who performs a high repair repetitive weeding task should be given other tasks that don't require repetitive head emotions like carrying the finishing boxes to the loading area provides jobs sitting down while working reduces the strain on the lower back and legs standing causes legs to swell more than walking does the best jobs are ones that allow workers to do different types of work changing from sitting to standing to walking and back again. And I said I was playing this. When I'm standing in one place all the time basically the blood in my body is pulling down to my feet and legs and that's where you get the swelling from the in addition to the muscles helping with movement of the body the muscles also help the pump the blood back up to the heart so therefore that's why you want to move OK And if you're in a position for a long period of time your joints get put to it and so you want to change every so often even if the change the change may not be like it said they're going for a weeding to care in a box but even if it's just changing the position you're in a little bit that will help OK so moving like I said when I one of things you want to do when you're standing in my nose go into this I'm getting ahead of my. But like rock back and forth and everything just getting Keep in some motion in your body and not just staying perfectly still. Allow for it and meet clearances for both standing and sitting workers so they can get close to the work so you don't want to have anything out in front of you that is blocking you from getting to the work that again it takes you off your line of gravity your centerline of gravity. So that makes sense. Here it is a table here positions items that are used often close to the worker and you can see the light grey area is where you want to put the items that are about thirteen to seventeen. Inches from you vs twenty one of the twenty five inches of further out of those things that you have to reach for but you want to work in this area here again we don't want to do the reaching and everything because if you stay in that position for a long period of time your body is going to fatigue and the reason for that of the body. Will set you up for injury if something happens OK like sudden move or something like that on and you're like wow why did I do that little movement in my back just when. It's pretty guidelines for hand work provide floor mats for standing work stations to reduce feet foot fatigue again there it's cushion. One of the things that I find life said not only am I working with farmers but I'm also working with a lot of factory workers where I am and they're working on hard floors and they're like I was at work all day was just walking on the floor I don't understand what happened or that hard floor doesn't given your body absorbing that stress and so floor mats are cushion that help reduce that and for standing we're. Use the proper workstation height and here's a. Diagram showing you kind of what the per the perfect height guidelines are if you're working with something that's not on the table then. Here's They gave you some guidelines there but you really have to look at what your body type is and what you're doing and so you just want to make it so that your limbs are not up here working too high or you're reaching too low is that a nice comfortable position where you can work if you're working with something higher you lower the table so ideally what is ideal when you're working at a table is to have an adjustable table that that is ideal that would be ergonomic we beneficial one of the things I want well we'll get to that. Techniques for reaching stand erect Lee in front of and close to the object you're reaching for and when that object is too high use a stool or ladder for high objects reach straight for the object and a boy that twisting. If you keep in between your toes you're going to be better off minimise the distance you must wretch OK again that stretching takes you off your center of gravity and that stool stumbles you have you're not so you don't have the quickness necessary to the recover before it goes over but if your center of gravity and you're reaching a something happens you can recover quicker. What to do instead of bending at the weights as that's the habit a lot of us do we we. When we see something we just automatically reach down and pick it up. That is the improper way the proper way is to squat been at the hips and the knees use your leg muscles to return to the standing position squat like a toddler if you're ever in doubt what you need to do look at a little toddler OK they will demonstrate the perfect posture for you. And if you not know in other countries they'll their work in the garden and four hours in this position not that I am promoting being there for hours because you do need to change your position but that is the perfect position you can stay in that position for a long time the problem is we've got out of the habit of squatting and so we can't do it any more because our muscles are weak and it's your quads and your hamstrings are your biggest muscles in your body and your Beemer is your biggest bone in the body so utilize them so you've got to go back and really learn that and that's where squat about toes you were squatting comes in I know. Before I started my. Interval training every time I squat my knees would crack. Some of you probably have experienced that but since I've been squatting and paying attention to my line of gravity I haven't had that problem in a while and it actually I was thinking about it's like wow mine my knees haven't been cracking when I squat anymore and so now I can actually it's comfortable for me to go and squat for a period of time whereas before it wasn't so you can get that back but it's just a low profile slow process to build it back up again. So. It's a matter of fact. Matthew eighteen tells us. That a little child out of the child's only them except you become as a little child and that refers to of course. Of conditional love in a poor as character building but also I think we can learn some physical lessons from a child watching a child as well and this is one of them. Guidelines for lifting. Lives between hand level and shoulder level Oh boy live from the floor or over shoulder level in other words when you go to live something it should be you should be able to keep it between your hands and you know you don't have to reach up too high or too low again. And keeping it level provide handles on containers. Show you a picture of that in a minute redesign LOL so they can be lifted close to the body again we're talking about that center of gravity anything up that's in a gravity stretches stresses the body provide Dolly's pallet trucks or utility carts for objects that have to be carried more than a few feet provide roller conveyors for bags or boxes of best suppose or chemicals that are up to our handle often this will reduce the amount of lifting and kink bag or box way below fifty pounds now that's. Fifty pounds is just a number put up there but if you cannot lift fifty pounds don't live it be pounds you know. Always ask for help if it's too heavy for you Don't be ashamed of that but anything you can put on the roll or something that you have to carry often will make it a lot easier and less stress on your body. Here is a picture of lie set you want to avoid lifting from the floor of the can that's not always avoidable but here you can see lifting from a good height between the waist and the shoulder level and that way you're not coming from the ground. And here is a picture showing the proper. Way to carry alone poorly designed low no handles and no must be carried too far from the body and you can see that she has no where to grab on really as a good hold on to it and the Lotus out from her body but you can see the better design there is she has handles so it's between her hands and she's able to carry the load close to the body because you again when you carry close to the body all to meet Lee you're using your leg muscles to carry the load and not your back where it's happening in the other picture there but if you have to lift from the ground. Again use the stronger leg muscles for lifting not your back then at the knees and hips keeping your back straight live straight upward in one smooth motion. And here we have personally young lady demonstrating that she squatting down back fairly straight and she takes hold of the note there and she's lifting stretching out her legs going straight up in a smooth move the C.C. continues on her legs are part and then you can see she goes all the way up into the proper posture that is the proper way to lift. A load guidelines for hand tools when tools require force. Handle size should allow the worker to grip all the way around the handle so that the forefinger and thumb overlap by three eighths and I'll show you a picture of what I'm talking about handle diameter should range from one in three eights for small hands to two and one eighth for large hands with an average one in three fourths inches had those should be covered with this move slip resistant material such as plastic or rubber dual hand tools like shares are pliers should have a handle about least four inches and prefer belief five inches they should have a spring return to maintain an open position and handles that are almost straight without finger groups so here we have what we're talking about the picture on your left. Is large enough for small overlap and fingers in going to see that there we have a good hold of the tool it is not too large where you are straining your hand child and keep your hand holding in your hand because it's too large or gripping it too smart it is too small the handles too small and your. Your head your fingers. Are stabbing you with in the palm of the hand that's not a good position either then you can see the picture on your right a well designed tool handles along they have a spring return so I'm not trying to figure out how to open the tool back up stressing for taking my hand the tool the spring automatically opens the tool back up and handles or cover it with a nice with a rubber or plastic grip to make it comfortable for your hand. Continue to find tools and equipment that are ergonomic and correct for you and therefore safe is most comfortable and easiest to use look for products that allow your joints to remain in a neutral non twist the position here is a picture for example of a pistol grip at the end of the holes that allow your wrist to remain straight now. In your wrist and one your power set one of the M.S. days is carpal tunnel syndrome. Basically what happens there it's repeated motion of certain. Things that you do that causes your hands to flatten out. In what I do car Proctor and I just patients using my hands and a lot of times I put my hand in that position. So what I have to do the cat and let me explain what's happening when I do that in your wrists are carpal bolts their bones that make up your wrist and they're basically in an arch that looked like this and what happens when I flatten my wrist out like so. Overstretching those ligaments and I'm doing that repeatedly those ligaments become overstretched and eventually bone start to fall doubt and put pressure on the nerve in this case the median nerve that comes down through the carpal tunnel there which is the arch of the bones and that's that loon a bone on top but it can happen with other bones and you get other carpal tunnel syndrome so there and so what you want to do to counter that. Is you want to do some strengthening exercises and what I do any work two and a half days a week and on my way to work what I do are hand exercises that help build up that Rys first of all it is simple just taking a rubber band and doing this exercise just like this OK now I started out doing. Ten twenty twenty five and built up to one hundred I do one hundred of these but now I use four of these rubber bands and I do one hundred of these on each hand on my way to work when I. I was I see quite a few patients a day and when I first started practicing. After a couple of days my wrist started hurting and I was like what is going on and it's like oh my hand I'm flattening out flattening out my carpal bolts and so I said I cannot keep practicing like this do it while I love to do it for the rest of my life unless I counter that and so I started going back thinking of my classes because this is soon after well wasn't soon after when I started practicing full time and I was like I got to maintain that arch and so therefore I don't have any problems except one time I stopped doing my exercises for three months all of a sudden my wrist just was in terrible pain and I was like I haven't done my exercises in three months and that was the cause of it and so maintaining that you can go you can skip after you once you get build up the strip but I do it every time I go to work so that doesn't happen again I actually brought rubber bands to give you so that you can start because it doesn't matter whether you're farming which is a lot but people who work on the computer a lot all kinds of there's all kinds of activism we do now that would cause that arch to spread out like that and that will counter that a lot of people in the going to surgery but I've saved a lot of people from having to go to surgery by giving them that exercise in addition to the bad exercise I also do rotations each way one hundred times and then I also will strengthen my fingers with just a stress ball and I do I work my way up to one hundred of those a day and then my grip I do one hundred of these every day I go to work that's my routine on my hands and I don't have a. The problems in the same type in addition is I I try to maintain arch whatever I'm doing something to also maintain that and that is where the Tama keeping in a neutral position so you're not straining your wrist with whatever activity you're doing. Continuing with the tips for choosing tools they should ideally you like adjustable tools for example will holes whose hand Ohio can be easily adjusted between uses because we're not all the same and they can be easily adjusted and are buying tools that come in various sizes or are custom made. Green hair and youth is one of the companies that I put a lot of this information from and. Actually ladies' man body types are different. Men are stronger overall but men are much stronger up top than women are up top but most tools are made for min and women's they're not as strong on the lower part but they are stronger in comparison to the uppers so this company green hair and they actually make tools specifically for women's body type and also have some hand outs out here one of being a references and you can actually go online and see a lot of these things but I'm talking about. And just so you know women you should really buy tools that are specifically you and not to pin on the tools that are made for Mitt makes a big difference. One of the ones they are usually heavier men's tools are heavier. So you want don't want to as that are excessively heavy and you want to minimize strain and lifting. An example of that if you're driving a truck good tractor you should have a quick hit that allows the driver to stay in the track to see while connecting and disconnecting employments for example is for example is a ergonomic for everyone. You know but if that's not possible you go back to your posture and how you handle moving unhitching and hoods hitching back up the tractor you've got to keep the things that we've already talked about in mind to make the stress on your body less wear and tear. Our eyes and continuing have grips or handles as we talked about that accomplishment comparably fit your hands without requiring too much constriction of the fingers grip too small or stretching grip too big allow your back to remain as straight as possible for example will hold extra long handle holes that allow you to hold without binning over or exhilarate handles for shovels and rakes Excedrin that provide added lifting leverage and minimize bending and here's an example of what will hold with extra long handles and you can see how he's pretty much up right as he is holding the garden there. One o one and. First thing there stand with the comparably distance apart and keep back straight needs should be soft slightly bit just like with all of the pivot as we talked about earlier not locked or rigid and keep elbows close to the body so this is your starting position when you're shoveling because a lot of shelling that goes on in agriculture. Use leg muscles to push blade into ground excuse me keep wrist again neutral bit you know up like this or like this where you're stressing the wrists there. But keep them in a bent position. After a blade is inserted sly non-dominant hand about halfway down the shaft of the shell ball while bending at your knees not at your waist and then as you lift lift the soil or other material by straightening your knees back into a sock slight bit position and live with your legs never your back. And then throw the material straight ahead if it is not in front of you pivot body and direction in which you what the throw the material but never twist at the waist pivot with your feet. So here are some principles of physics and other suggestions to help with some gardening or farming task is easier to pull or push or roll an object than it is to lift it and as I told you put it on wills that to be great less energy of force is required to keep an object moving then it is to stop and start it so if you start with something you might as well finish it because it takes more energy of you stop in the middle and rest and stop rest that kind of thing just go ahead and finish it and then rest movement should be Smoove and coordinated rather than jerky. Use arms and leg muscles as much as possible instead of your back muscles keep work as close to your body as possible rock back and forward on your feet to use your body weight as a pushing or pulling force so if I'm pushing forward use my whole body by going forward on my told about pulling go rock music my whole body the rock back and not at the waist so that makes it and keep your body in good physical condition to reduce the chance of injury. And important very important bury your task I mention that in the thing but that is so important don't keep doing the same thing change a task up to give it gives those muscles a rest while you're working other muscles. And so that you can work longer doing any one task for too long puts unnecessary stray on your body very important. What does a baby do before they go to sleep and after they wake up. Stretch exactly stress so important every day we need to stretch we again to be looked at a baby when they wake up they stretch we do we do we do it up and we go running to whatever job we have to go to all right so we've lost that plex ability all right and so it's very important that we get back to that stretch that flexibility and so here property stretching techniques and by the way is very important I would say even more important for you to stretch after you do a task as well as it is before but every morning we need to stress but after doing tasks you need to stretch and here's the reason why. When I'm working and I'm doing some activity I'm working the muscles those muscles are tightening up. Unhealthy muscle is a muscle that hasn't been stretched you've seen these big body bills that come up and they can't even reach up meant comb their hair why they're short muscles but when you stretch those muscles they become a long day and they build up elongated and they have very flexible so you don't just because you lift weights them body Bill you need to stress those muscle cars along muscle is healthier than a short tight muscle that sets you up for injury every time so prior to stretching do something to increase your heart rate and get your blood flowing to your muscles example running in place for short time or walking rapidly even bouncing like I said on the. Rebound or for those that can't walk or. Perform balance stretching that means you should always stress the muscles on both sides of your body evenly don't stretch once more than the other side and going back to bear in your task. I also am in a community that works with a lot of golfers a lot of. Tennis players and baseball players as well as agriculture of farmers and one of thing that I get on all of them about very your tasks in that don't always use the same side to do your tasks change it up also and do the opposite side was happening there you're building up the same muscles and stretching the opposite muscles and so you're developing your body in not symmetrical asymmetrically And so by varying your task from side to side as well as very new tasks I talked about earlier but changing position from side to side to do it and you don't you may not be as coordinated on the other side but try to change it up so that your muscles can develop properly if not you make that up in your work. Out. Oh boy overstretching never stretch to the point of pain or discomfort you should feel only slight tension or a pool on the muscles at the peak of your stretch in other words I tell people especially those who have injuries and I start I'm on a stretching program only stretch to the point of pay don't go past the point of pain pain is telling you something pain is your friend if you go past that and try to work past that you can injure yourself and when I talk about pain I'm not talking about the pain is like oh I feel the stress I'm talking about pain where it's like oh I don't need to go here is telling me the stuff that's the type of pain when you're working out and stuff you're going to feel you may feel your muscles may get a key and everything that's that's normal but stretchy well less than that every time you do that on a regular basis. Go slow always stretch slowly and even when it's not a race hope the stress for about twenty seconds and release slowly as well so your stretch is a nice slow stretch never bounce or jerk while stretching this can cause injury as a muscle is pushed beyond its ability all stretches should be smooth and slow Don't forget to breathe. Don't hold your breath when you're stretching brief straight through it flexibility exercise should be relaxing deep easy even breathing is the key to relaxation never hold your breath while you stretch. And I said Here are some stretches I'm not going to go through them now that I have some up front you can take with you. But this is what I give my patients that I tell them to do the stretches every day the way I tell them to work into it to start with the first column in the last column once you master those two columns at the second at the third and then in fifteen minutes to twenty minutes every day you're able to do that whole sheet. And these are my references. So we have. Four minutes anyone has any questions right right the question is asked is running in place or walking in place a good warm up before you go into the heavy exercises and the answer is yes yeah that's what Tama does and just thinking longer muscles up a little bit even jumping jacks or anything like that on. That because that to me that is the most important but the warmup is important too that don't just go with cold muscles in hit hit it hard like in my intense workouts Why start walking and build up and then I wrote. Any other questions well I thank you for your time and if you. Say Yasser there is muscle tension was a good stretch for that procedure for that I said you stretch until you feel that tension and then you back off you breathe through it you hold it there but you don't go past that eventually as you do that stretch more and more it's got a you've got your muscles are going to loosen up and you're going to be able to go further and further to get that flexibility back OK. All right well thank you very much for your attendance. This media was brought to you by Adil purse a website dedicated to spreading God's word through free sermon audio and much more if you would like to know more about the universe or if you would like to listen to more sermons lead to visit W W W. Dot org.

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