Pre-Gardening Warm Up Hold each stretch for 10-15 seconds and repeat each stretch two times.

In the seated position:

Trunk Flexion - bend forward to obtain a stretch in the low back.

Hip Stretch - cross one leg over the other and gently push down on the inside of the knee as illustrated.

Standing:

Back Bend - place the hands in the small of the back and gently backward bend.

Side Bend to the Right (and also to the left)

Thigh (Quadriceps) Stretch - can be done in standing or lying on your side.  Pull your heel toward your bottom to obtain a stretch in the front of the thigh.  Repeat on both sides.

Hamstrings Stretch - place your heel on a step as illustrated.  Keeping the knee straight, gently bend down toward your toes to obtain a stretch in the back of the thigh.

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