![]() ![]() “Rakes that have padded or adjustable handles can reduce stress on your hands and back,” Michael says. Using a lightweight, ergonomic rake can ensure that your elbows are slightly bent and help you maintain good posture while raking. The rake should be a comfortable length when moving up and down. But it can cause unnecessary straining and reaching. Using a rake that is larger than normal may seem like an easy way to gather more leaves. A rake that is too long or too short will place unnecessary strain on the back, arms, and torso. Many people do not realize it, but it is possible to injure yourself by using a rake that is the wrong size. Just make sure to keep the load light and be careful to use good body mechanics when lifting the tarp. If you must stoop to pick up leaves, face the pile and do not twist as you lift. If possible, rake leaves onto a tarp and have another person help move the tarp. Try to avoid twisting and straining- especially if lifting heavy bags alone.”ĭon’t pile too many leaves into one bag – especially if they are wet. “Lift manageable loads and allow the legs to do most of the lifting. “When lifting bags of leaves, keep the back straight and bend with the knees and hips,” Michael says. Using proper lifting techniques lessens your chance of getting hurt. Improperly lifting heavy bags of wet leaves is one of the most common ways to sustain an injury while raking. Switch hands every few minutes to prevent overuse on one side of your body. Try to maintain an upright posture and avoid twisting. Then follow with your hips and the rest of your body to ensure proper posture. Be sure to place your forward foot in position first. ![]() Stand with your legs slightly bent and your weight distributed evenly. “Hold the rake handle close to your body and keep one hand near the top of the rake for better leverage,” Michael says. Using proper form when raking leaves can significantly reduce the chance of injuries. Getting your heart rate elevated slightly will also help as you prepare to rake. Areas of the body to focus on when stretching include the neck, back, hips, torso, wrists, and shoulders. Take 10 minutes to stretch properly and warm up your muscles. “Consider taking a short walk to stimulate circulation prior to leaf raking.” “It is important to stretch or warm up the muscles involved in raking leaves beforehand to avoid injury,” says Michael Balandiat, occupational therapy team leader, UPMC. Stretching or warming up before you begin is an important step to help prevent back pain while raking leaves.
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