Points to Remember When Raking Leaves this Fall
Linda Kuserk PT
Raking Leaves
First, use the power of your arms and legs to pull the rake, while minimizing how much your back moves.
When holding the rake, place one hand at the top of the handle and the other hand down the handle far enough so that your elbow bends just slightly. This way, you can stand up as straight as possible and only use your arms and legs to rake.
Do not reach so far away with the rake that it forces you to bend your back.
Bagging Leaves
When bagging leaves, remember to use good mechanics. Kneeling down onto one knee or even sitting on the ground can be helpful in reducing stress on the lower back.
Whenever possible, rest your entire torso on your thigh through your elbow and forearm, so that your back muscles do not have to work as hard. You can also use a foam knee pad, alternating which knee takes the pressure.
Lifting Bags
When you lift the bag of leaves, use the same kneeling technique (on one knee). From this position, pull the bag close to you. Keeping your back straight, shift your weight onto the forward leg and stand up slowly.
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Things To Remember
Be sure not to hold your breath while raking or during any outdoor activity. Inhale and exhale normally. This is especially important during lifting of the bag.
Switch hands with the rake every two to three minutes. This way you are not placing excessive stress on one side of the back.
Take Rest Breaks
Take short rest breaks during raking and briefly bend backward with your back placing your hands on the small of your back. This will let your back muscles shorten to allow them to rest.
