Full Body Gardening, Springtime 2: Digging - Side-bending and Ankles
There are surprisingly few examples of good digging form - especially among the photo services. Source: https://stock.pixlr.com/creator/imagesource
Full Body Gardening, Springtime 2: Digging
Pushing from ankle to ribs to save a back and dig deep
Variations on the “Half Ass (AY 308) Lesson
Guess I shouldn’t have been surprised there were very few images of good-form shoveling on Google.
Probably because most of the “digging” shots are staged, good form isn’t a consideration. However, when you have to do it for real, good biomechanics matter.
Bringing the power of the massive muscles of the Pelvic Floor system to the garden has a double benefit: save your back and exercise the muscles that control continence.
Working the ankle in the garden also has its advantages. The ankle stiffens with age increasing the risk of falls. Flexing the ankle, dorsiflexion, increases shovel power and keeps that ankle youthful, bendy and balance-wise. (Thanks to a helpful article by Carol Montgomery, PT, GCFP, for her essay on ankles!)
This is a return to the familiar “half ass” lesson, with a mission to fine-tune side bending. This time, the side bending is about opening and closing the spring of the ribs, using the power of the pelvis, the alignment of the spine and the flex of the ankle to drive a shovel into the soil. Also applicable to any kind of weight-shifting activity: biking, walking, running, kicking, skiing on water or snow, paddling, swinging a stick at a ball, tap dancing, reaching for something just a bit too far away. The usual suspects.
To spice things up, we will add awareness of some circular muscles, sphincters, of the pelvic floor, soles of the feet and palms of the hands. Amazing how simple hand squeezes can spotlight the core and help keep the low back long when the abs kick in. (That’s one way to protect your back.)
Spine as pyramid - source: anatomy and asana: preventing yoga injuries
This lesson can be a bit of a workout - great prep for a summer of heavy lifting. An alternative is to have a small pad on hand. Rather than drop one ‘cheek’ off the edge of your chair, lift the opposite hip with your pad and continue with the group. .
Set Up:
Seated on a flat-bottom, armless chair. Thighs and hips level. Use a folded blanket on the chair to raise the hips, on the floor to raise the feet.
For a less demanding session - have a small towel or blanket folded to raise (one at a time) sit bone enough to create space for the other
The Voice-O-Meter sounds this week, chosen for their connection to corners:
Stomach - HAAWWWW - grounding, connecting to earth, “martial arts grunt”
If you are up for it, a little Science Nerd Candy review:
How To Do A Squat Properly - Muscle and Motion - (2:40) the glutes, leg and back muscles with our friend the little dough boy
Intercostal Muscles - Function, Area & Course - Human Anatomy | Kenhub - (2:07) review of the three layers of muscles supporting/moving the ribs
How you might feel after this lesson: Connected; ribs engaged as coiled springs, ready to release; pelvis optimally matched to movement; increased stamina for paddling or peddling; more powerful golf or tennis stroke. Full body digging - get that soil broken up, holes dug, loam worked in, beds ready.
Thanks to colleague Anita Bueno for inspiring this series and sharing her lesson scripts.
New Student Registration for the series. Continuing students use ongoing login. $40/month or $15/individual class. PayPal or Venmo: jackisue@aol.com. Or Jacki Katzman, PO Box 116, Bethlehem, NH 03574