How to - The Healthy Gardener

How to safely lift, rake and dig

Anna Griffith
Photography by
Stacey Van Berkel

Follow these fitness-certified techniques to save you from aches and pains while you garden


How to lift and move heavy pots
If executed properly (as shown), lifting and moving your planters is a great workout for your legs, glutes, core and arms. Practicing good form can also prevent a painful back injury.

How to do it safely
1. Get as close to the pot as possible, positioning yourself so you can comfortably bend your knees and let your legs do most of the lifting.

2. Before you lift or push, pull your navel into your spine, bracing your abdominals. This gives you more power and takes pressure off your back. Keeping elbows close to your body also helps to activate the core and is much easier on your body.

3. To lift, bend your knees a lot, push through your heels and keep your abs braced.


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