Garden Strong: Get Your Body Ready to Dig In

Spring has arrived in Asheville, and that means it's time to get our hands in the dirt! Whether you’re planting herbs on your porch, starting a native pollinator bed, or hauling mulch for raised beds, gardening is a beautiful way to connect with nature, move your body, and create something meaningful.

But let’s not underestimate it—gardening is hard work. All that bending, squatting, lifting, and reaching? It adds up to a serious full-body workout, whether you’re aware of it or not.

At Outshine Physical Therapy & Fitness, we believe movement is medicine. That includes the movements you make in the garden! We want to help you stay strong, flexible, and pain-free so you can dig, plant, and harvest all season long—without aches and injuries slowing you down.

Gardening = A Full-Body Workout

Think gardening is “just a hobby”? Let’s break it down:

In an average hour of gardening, you might:

• Squat 40–60 times to pull weeds or plant seedlings → That’s equivalent to doing 3–4 sets of squats in the gym

• Bend or hinge forward 100+ times to rake or reach → A major strain on your lower back and hamstrings

• Carry and lift 15–30 lb. bags of soil, mulch, or compost → Comparable to weighted carries and deadlifts

• Grip tools for prolonged periods → Leading to hand, wrist, and elbow overuse

• Twist and reach repeatedly in awkward positions → Engaging your obliques, shoulders, and core with every move

Now imagine doing all that without warming up first—no wonder so many folks end up with sore backs, stiff knees, or achy wrists after a day in the yard.

Your 5-Minute Gardening Warm-Up

Before heading out to the garden, take a few minutes to prepare your body. These exercises will get your joints moving, activate key muscles, and help you feel better during and after gardening.

1. Cat-Cow Stretch (1 min)

Gently warms up the spine and activates the core - Start on hands and knees. Inhale as you arch your back and look up (cow). Exhale as you round your spine and tuck your chin (cat). Repeat 10–15 times.

2. Wall Angels (10 reps)

Improves shoulder mobility and posture - Stand against a wall with your arms bent like a goalpost. Slide your arms up and down slowly, keeping contact with the wall. Try 10 slow reps.

3. Bodyweight Squats (2 sets of 10–15)

Fires up your legs and glutes for lifting and kneeling - Stand with feet hip-width apart. Lower into a squat, keeping knees behind toes, and push through your heels to stand back up.

4. Wrist Rolls + Forearm Stretch (1–2 mins total)

Loosens up your grip and helps prevent tool-related pain - Gently roll wrists in both directions for 30 seconds each way. Then extend one arm straight out, palm down, and pull your hand back with the other hand and then hand up. Hold for 30 seconds per side.

5. Hip Flexor Stretch (30 seconds per side)

Opens up the front of your hips after kneeling or sitting low - Kneel on one leg, with the other foot planted in front. Gently push your hips forward until you feel a stretch in the front of your hip.

Smart Gardening Tips from a PT

In addition to warming up, here are a few of my go-to movement tips for gardening strong:

• Switch sides often – Don't always dig, rake, or lift on the same side.

• Use a garden pad or stool – Protect those knees and avoid crouching too low.

• Take mini breaks – Stand up, walk around, and stretch every 20–30 minutes.

• Engage your core – Think belly button in when lifting or twisting.

• Hydrate! – Gardening in the sun = sneaky dehydration.

How Outshine Can Help Asheville Gardeners

At Outshine Physical Therapy & Fitness, we help active adults like you stay strong, mobile, and pain-free while doing the things they love—like gardening!

If gardening is causing:

• Low back or hip pain

• Shoulder tension from overhead work

• Wrist or elbow soreness from gripping tools

• Knee stiffness from repeated squatting or kneeling

...we’re here to help. We'll create a customized plan that targets the muscles and joints you're using the most and teach you smart movement strategies to prevent future flare-ups.

Whether you're prepping for a big planting weekend or recovering from one, we’d love to help you get back to blooming in no time.

Gardening should bring you joy, not pain. Let’s work together to help your body feel better before, during, and after your time in the dirt.

Best,

Dr. Maggie Parker

Book your FREE consult call here!