Making sure you are fully warmed up and stretched before you begin raking is your biggest defense against muscle or joint injury. Barry Taylor, DC, faculty clinician at Northwestern Health Sciences University’s Highland Natural Care Center, recommends taking a short 10-to-15 minute walk around your neighborhood before you begin raking your yard. “Taking a short walk gets blood flowing to your muscles,” says Dr. Taylor. “This will help relax your muscles and prime them for the work you will be doing.”
Rosie Ward, MPH, CHES, health and wellness director at Northwestern Health Sciences University, suggests doing these simple stretches before and after raking:
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Quadriceps Stretch (Front of Thigh):
Placing one hand on a wall for balance, grab your foot or ankle and bring your foot towards your buttocks. Keep your knees together so they are touching and press your hip forward. For a greater stretch, press your foot against your hand with greater resistance. Make sure knees stay together so you are not putting excess strain on your knee. Hold for a minimum of 15 seconds and repeat with the other leg.
 
Variation: Leg pressing against wall: If you are unable to fully bend your knee, press the bottom of your foot against a wall so your knee is bent approximately 90 degrees while keeping your knees together and pressing your hips forward. Hold for a minimum of 15 seconds and repeat with the other leg.
 
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Hamstring Stretch (Back of Thigh)
Extend your right leg directly in front of you on the floor and flex your foot so your toes point towards the ceiling. Place your hands on the front of your left thigh for support and hinge your upper body forward brining your chest towards the extended leg until you feel a stretch in the back of the thigh. To intensify the stretch, reach your right hand to your right foot and gently pull back on your toes. Hold for a minimum of 15 seconds and repeat on the other leg.
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| Calf Stretch
Stand facing a wall with your left leg bent in front of you and your right leg extended straight behind you in a lunge position. Make sure your toes on both feet are facing forward towards the wall and that both heels are pressing into the ground. Gently lean your body weight into the wall until you feel a stretch in the back of the lower part of your right leg. If you do not feel a stretch, move your right leg backwards further. For a deeper stretch, slightly bend the back leg. Hold for a minimum of 15 seconds and repeat on the other leg.
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| Side Neck Stretch
Tilt your head to the right, bringing your right ear closer to your right shoulder. At the same time, press down your left shoulder. To intensify the stretch, use your hand to pull your head gently closer to your shoulder. Hold for a minimum of 15 seconds and repeat on the other side.
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| Spine Stretch
Press both shoulders down towards the ground. Imagine a string at the crown of your head pulling up towards the sky and then rolling forward (like the shape of a candy cane). Continue rolling down one vertebra at a time until you feel a stretch in the muscles along your spine. Hold for a minimum of 15 seconds.
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Upper Back Stretch
Extend both arms in front of you at shoulder level. Grab onto your wrist with the other hand and gently pull your arms forward as you round your upper back.
For a deeper stretch, gently drop your head towards the ground at the same time. Hold for a minimum of 15 seconds.
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| Chest Stretch
While standing tall and keeping your shoulders dropped, reach your hands behind your back and clasp your hands or grab your wrists. Think of trying to squeeze your shoulder blades together until you feel a stretch in your chest. Hold for a minimum of 15 seconds.
Variation: stand in a doorway; raising your arms to shoulder height, place both hands on the door frame and gently press your body forward so you are starting to move through the doorway with your arms slightly behind you until you feel a stretch in your chest. Hold for a minimum of 15 seconds.
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| Shoulder Stretch
Standing next to a wall, extend your right arm behind you along the wall at shoulder height so your fingers point away from you. Gently turn your body towards the left (away from the wall) until you feel a stretch in the front part of your right shoulder. Hold for a minimum of 15 seconds and repeat on the other arm.
 
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| Back of Shoulder Stretch
Extend your right arm in front of you at shoulder height and bend at the elbow so your arm is making an “L” shape with your fingers up and your palm facing left. Keeping both shoulders relaxed away from your ears, place your left hand on the outside of your right elbow (palm facing left). Gently use the left hand to pull the right elbow slightly across the front of the body until you feel a stretch in the back of your shoulder blades. Hold for a minimum of 15 seconds and repeat on the other arm.
 
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| Side Stretch
Standing with your legs apart slightly wider than shoulder width with your knees slightly bent, place your left hand on your left hip and extend your right arm straight up by your right ear. Gently bend your torso sideways while you reach your right arm towards the left until you feel a stretch in your right side. Hold for a minimum of 15 seconds and repeat on the other side.
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Low Back Stretch (standing cat/cow) Standing with your legs apart slightly wider than shoulder width with your knees bent, place your hands on the front of your thighs just above the knees with the heels of your hands facing out and your fingers facing down. Press the heels of your hands into your legs as you gently arch your back and look up until you feel a stretch in your mid and lower back. Hold for a minimum of 15 seconds. Then draw your navel in towards your spine and start to round your back the other direction, bringing your shoulders towards one another and dropping your head; hold for a minimum of 15 seconds.
 
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