RAKING LEAVES

What a fantastic weekend it has been in Nashville!! As promised, I went out to rake some leaves. Notice I said 'some' leaves. The color and texture they provide for my eyes, makes me reluctant to pick them all up in a perfect manicure. And anyone who's seen my lawn will be splitting their sides with laughter at the thought of me and 'perfectly manicured' existing in the same sentence.  I was tempted to
simply mulch them with the lawn mower, but I decided to remind myself firsthand of the experience I want to share. Here are a few tips and take-aways. Most of this is simplified from the pages of my book by the same name, without all the physiological explanation and anatomical detail that surrounds it. Are you old enough to remember Cliff Notes???

Once or twice every year we find ourselves outside raking leaves because we want the yard and garden to be free of ground litter.  Let me empasize that this is not done simply for looks! Getting the leaves up will reduce the growth of molds and fungi and avoid smothering our grasses. Need to let in that cool sunlight to nourish their root systems..

• The Reaching and Pulling patterns of raking affect the back and shoulders. The leverage factor comes into play.  Hand and foot positions will also affect the efficiency of this action and the likelihood of developing muscle soreness. If you will think about using your whole body - feet are firmly planted and knees stay loose, the back is the powerhouse and the arms create the movement.
•  Activating the abdominal muscles during raking and hoeing activities can protect the shoulders and put more power in the motion. Just pull your belly button in slightly and keep the lower Abs engaged while you work. This will help stabilize your spine. Keeping the spine supported is key is just about any movement. 
• Work from both sides alternately-Frequently swapping sides and changing hand and foot placement will decrease the development of muscle soreness, increase coordination and balance, and allow you to work longer and more effectively. 
• Do not hoe or rake  by bending and twisting simultaneously! This is one of the most frequent causes of low back injury. The lumbar vertebrae are simply not designed for flexion and rotation at the same time. Try to rake from a more upright posture. If you hold as far up the handle as you can, it will be easier to keep your back in a good position.
• And don’t try to reach too far out in front of you. Let your arm length guide your stroke.  When your torso is bent from the waist, the low back muscles must work overtime and fatigue quickly. When you continue to work after the muscle has given out – given up all it’s energy– there’s stiffness and aching almost certainly coming your way. Try to stay erect in good posture, engage your abdominal muscles, stabilize and push off with your legs and let your shoulders and latissimus do the pulling. Work the area within your reach and then move to access the next section.
• Don't forget about your wrists! Keep them in a neutral position and let your elbow do more of the work while fully supported  and powered by your latissimus dorsi and abdominal obliques. In recent years there are many ergonomically designed rakes on the market. They offer extra long and curved handles which help protect your wrists and back and reduce strain.
     Fiskars is a great place to start when looking for more ergonomically designed tools.