Written by: Gloucester PT staff Scott Kulesa and Sheela Zerilli (wife of Tony Zerilli, Gloucester head football coach)
Spring into Action!
The weather is warming up outside and people are starting to get more active with outdoor activities. Many of us enjoy getting out and working in our yards and gardens this time of year. However, increased activity can sometimes result in nagging injuries. Many of the things that we enjoy doing require the use of muscles that are not used as often or vigorously over the cold winter months. The repetitive lifting, bending, and pulling motions used with gardening and yard work can often lead to muscle strains or overuse problems such as tendinitis. The lower back and hands/arms are the areas that bear much of the stress associated with these activities. Fortunately, there are some easy exercises that can be done to help reduce the risk of pesky injuries that could prevent you from enjoying fun in the sun over these upcoming spring and summer months.
***All stretches should be done 3 times and held for 15-20 seconds. Never bounce while stretching and always consult your physician prior to doing these exercises if you have any hip or lower back issues.
1. Double knee to chest: pull both knees gently towards your chest until you feel a light pulling in your buttocks/lower back.
2. Single knee to chest: Pull one knee at a time towards your chest until you feel a light pulling in you buttocks/lower back.
3. Lower trunk rotations: lie on your back with your knees bent and feet resting on the floor. Let your knees gently rotate towards the floor while keeping your lower back flat on the ground. Repeat this going to the right and the left side.
4. Kneeling hip flexor stretch: Kneel on a pillow and gently lunge forward on your opposite leg until you feel a gentle stretch across the front of the hip/thigh on the leg you are kneeling on.
5. Standing groin stretch: Spread your legs apart and gently lean to one side until you feel a pull on the inner thigh of the leg you are leaning away from.
Harmeling Physical Therapy & Sports Fitness, Inc.
85 Constitution Lane, Suite 100G
Danvers Massachusetts 01923
Good Morning Gloucester 
I have been doing those lower back streches for a long time now and it really helps. I just don’t look as good as she does doing it…LOL
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I thought you were not going to run these promotions for “alternative health” as you referred to it a few months ago and were going to stick religiously to promoting Bars and Greasy Fried Food…oh, and that stupid rubber duck
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Let the positive energy flow over you. Ahhh, what a beautiful day. 🙂
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OUCH! That poor Rubber Duck gets hit with some Shrapnel! 🙂
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Paul, I found your comment on my blog in my Spam box today. Thanks for the info. You ought to create your own blog site for people who need simple answers to science related questions. Like the ‘advanced’ math on your link. 🙂
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What a great idea but why create a blog when I can annoy the 28,000 daily readers that click on GMG? Could my goal be to get a hundred “not one more post from that stupid rubber duck!” posts?
Yes! Maybe a weekly post from Lab Duck who answers a burning science related question concerning Cape Ann. Something like this:
Your idea, you get half my profits.
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I agree Joey. And Scott leave that Rubber Duckie alone or I’m going to have her husband lay one on ya…LOL… Let me see. Should it be on your head or shoulder. Well, I’ll leave that to him.
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Yes, a weekly Q & A post from Professor Lab Duck would suffice, and it would prove he’s the smartest duck around, as well as provide an educational service to readers. Plus, I think readers were starting to wonder if that ‘stupid’ duck had a job! 🙂
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