Spring cleaning - safely!

Rivers know this: there is no hurry. We shall get there some day. ~ Winnie the Pooh

Can’t wait to get your hands into that soil, clean the house, garage or both? Whether you are gardening or cleaning, these tasks involve stretching, lifting, pushing, pulling, climbing, twisting and turning, and most people tend to overdo it. In addition, most of us don't take the necessary precautions.

Here are some key tips to set you on the right path this Spring:

• Have a plan; Rome was not built in one day
• Take some time to plan your projects over several days or weekends.
• Set Goals. Know your limits. Be realistic about what you can accomplish.
• In the house, be methodical: go room by room.
• Pace yourself! Pick a good stopping point and resume the project another day. You are at greater risk of injury when you hurry to get things done or ‘overdo it’.
• Use the alarm on your smart phone to remind yourself to take breaks every 20 minutes.
• Where able, enlist help and assign tasks

Set up

• Gather all the tools or equipment you may need prior to starting.
• Wear loose, light- weight clothes and closed-toe shoes.
• When indoors, ensure good lighting especially in halls and stairwells.
• When outside, open doors and gates in advance; clear steps and walkways.
• Have a bottle of water to stay hydrated.

Check equipment and use the proper tools

• Use a step-stool or ladder and ensure it is secured properly and safe to use. DO NOT over-reach.
• Ensure power tools and other equipment are safe to use (e.g. there should be no exposed wires).
• Choose the proper tool for the task at hand.  The tool should feel comfortable and natural to you when in use.
• Telescopic handles may require less energy and keep your body in proper alignment.
• Well-fitting gloves with good grip. Loose fitting or cloth gloves will decrease coordination and increase the grip strength required causing hand and arm fatigue.

Stretch before and during the task

• Warm up before you start by gently stretching.  This prevents strain and fatigue in the most vulnerable muscles in the neck, shoulders, buttocks, thigh and lower leg. It also increases circulation in the muscles, reducing muscle spasm and stiffness.
• Avoid repetitive movements, change your body position frequently to avoid loading muscles.

Get close with your broom, mop and vacuum

• Hug your broom, mop and vacuum! Frequently! This rests the back, relaxes back muscles and relieves muscle strain.
• Hold equipment close to your body. This reduces strain on joints, upper back and shoulder muscles – and it gives your back a break!
• Use the whole body (not just your back and arms) when you sweep, mop or vacuum.

Lift and carry with your legs and NOT your back

• As you lift, engage your core by pushing your belly button in and down, sinking your tailbone, bend your knees and push through your feet into the ground.
• Keep the load as close to your body as possible.
• Make two trips instead of ‘overloading’ your back.  For example, transfer water using small containers instead of lifting heavy buckets.
• If an item is too big to move; ask for help even if it is ‘inconvenient’.

Don’t bend and avoid twisting the body

• Keep your back straight and avoid twisting: turn your body so that you are facing the object/area you are working on or when lifting and carrying.
• When working close to the ground, kneel with one knee, not both.
• Avoid repetitive arm movements such as when cleaning floors: keep the vacuum (or mop) at waist height and close to the front center part of your body. Place both hands on the handle and push the vacuum in front of you while walking in a long line, then pull back using the same motion. Never push and pull in short strokes.

Spring cleaning can actually be good exercise. You can burn hundreds of calories while dusting, vacuuming, washing and wiping.

To help get the job done and avoid injury, contact an occupational therapist at your local Lifemark clinic today.