Now that fall is here, your weekend activities may consist of outdoor chores including cleaning gutters and
raking leaves. The twisting, turning, bending, reaching and climbing that go into these popular seasonal
chores can lead to falls, upper and lower-back strain, shoulder pain and neck strain. Your chances of injury
are higher if you jump into any strenuous activity without warming up or without properly preparing your
body.
WHAT YOU CAN DO
 Warm Up: Take 10-15 minutes to do stretching exercises including knee-to-chest pulls, trunk
rotations, as well as side bends with your hands above your head and fingers locked. Also, take a short
walk to stimulate circulation.
 Avoid the heat of the day. Get work done before 10 a.m. or take care of these chores in the evening
 Choose a rake that's comfortable for your height and strength. Find one that is the appropriate height
and weight so you avoid hunching. Use your arms to rake and avoiding twisting your upper torso to
not aggravate back muscles. Instead, turn your whole body.
 When raking, use a “scissor” stance: place your right foot forward and left foot back, hip-width
apart, and alternate periodically. Stand as straight as possible and keep your head up. To avoid using
the same muscles to do the same movement repetitively, try switching sides every few minutes to avoid
muscle fatigue
 As you’re picking up piles of leaves, bend at the knees, not at the waist. Don’t overfill leaf bags and do
not carry bags over your shoulder. You should be able to carry bags comfortably without strain.
 Use the right ladder for the job. Step stools or utility ladders are good for working at low or medium
heights, while extension ladders should be used outdoors to reach high places. Make sure all ladder
legs are on a firm, level surface. Don't use ladders on uneven ground or soft, muddy earth. Before
climbing, ensure the ladder is fully open and locked. Always face the ladder when ascending and
descending.
 Wear shoes or boots that are slip-resistant to prevent falls as well as gloves to prevent blisters while
raking.
 Take breaks and rest every 15-20 minutes. Stretch during these breaks and stay hydrated by drinking
plenty of water. Take time, once your chores are complete, to stretch again.
 If you experience any pain or difficulty with these chores, stop, rest, utilize an ice pack on any sore
areas, and consult your chiropractor.