God Directs our Steps

A man plans his way but the Lord directs his steps. Proverbs 16:9

Thank Goodness! That’s my response to this verse. I am a planner and can’t go to sleep at night without writing my to-do list for the next day. If the future is uncertain, this makes me anxious. If I have a plan, I feel secure that things are under control. My control, that is, according to my plans.

It is not wrong to plan for the future, be it for the next day or the next decade. But what if my plans are not God-pleasing, not what He has in mind? Well, here we have a promise from God that no matter what plans we come up with, He will direct our steps. Our “steps” are the small, one-by-one actions that make up the comprehensive journey.

Yes, God will direct our steps. But that means we need to listen and watch for His directions! The Bible, God’s Word, “is a lamp to my feet and a light to my path.” (Psalm 119:105) Reading the Bible with an open heart and humble mind each day is essential for learning God’s directive steps. And as we get to know God more and more through His Son, Jesus Christ, (John 14:6) God transforms us. He creates in the believer a new heart and a new Spirit (Psalm 51:10) and renews your mind (Romans 12:1) So, eventually, God’s plans become my plans. Now that makes me feel secure!

This is eternal life, that they may know You, the only true God, and Jesus Christ whom You have sent. John 17:3

Speaking of steps, let’s do some step back lunges! This may sound intimidating, but I will teach you the safe, beginner version. Last week we were at the wall doing wall push-ups (Click here to review those.), so you could easily do the step back lunges after you finish your wall push-ups. Also, lunges are based on the squat, so if you have not learned the squat, you should definitely practice that first. You may click here to learn squats. The major muscles we will use are the gluts (the buttocks) and the quadriceps (on the front of the thigh).

To start, stand with your feet shoulder-width apart facing and holding onto a counter top or a wall for support. When learning a new exercise I recommend that you remove distractions and concentrate fully on what each part of your body is doing so that you can learn proper technique. Your knees and toes should be pointing straight ahead and your hips should be level.

Now reach straight back with your right leg and place the ball of your right foot on the floor. (You should feel like you are reaching back with that leg.) Bend both knees and sink down until you feel your quadriceps

working, as shown in the photo. Your right heel is off the floor and your weight is being carried by both legs. Hold here and glance down to make sure your left knee is behind your toes and that both feet are pointing straight ahead. Hold for a count of six.

For the next phase, push off on that right foot and bring your leg to the starting position again. Your left leg will momentarily bear all of your weight, but that is part of the strengthening as well as balance practice! Don’t forget to hold onto the wall. (Once your balance improves, you may not need to hold on. The goal though, is to progress to the point where you can do the lunges without holding on to anything.) Keep your torso upright and your hips level.

Repeat again with the right leg and gradually build up to twelve reps. Then switch and do step back lunges with the left leg. Another option is to alternate legs or do two on each leg before switching. You may do step back lunges three times per week (with a day in between), but at least twice per week. Remember that if you are not sure if an exercise is appropriate for you, check with your physician first. If you have any pain, do not continue the exercise!

You might want to stretch your quadriceps right after you finish the lunges,

as shown in the photo at left. Click here to review the quad stretch more thoroughly.

Later, we will build onto your skills and learn other types of lunges. Lunges will strengthen your legs and hips, as well as improve balance and coordination, all of which are so important for daily activities. This is why you will want to make step back lunges part of your Length and Strength routine!

Photo credits: Håkan Dahlströmphotos Creative Commons, L.E. Lang collection

Verses for steps 5.9.2012

Jesus said "I am the way, and the truth, and the life, no one comes to the Father but through Me. John 14:6

Creat in me a clean heart, O God, And renew a steadfast spirit with me. Psalm 51:10

And do not be conformed to this world, but be transformed by the renewing of your mind, so that you may prove what the will of God is, that which is good and acceptable and perfect. Romans 12:2

The Wall

They were terrified and their hearts had “melted.” They were completely demoralized with no fighting spirit left in them. (Joshua 2:9,11) This was the state of mind of the residents of Jericho after they heard about all the actions of the Lord God of Israel. God had led the Jews out of slavery in Egypt, parting the Red Sea in the process, and destroyed the cities in the land they would possess. No wonder the residents of Jericho were terrified! They knew they were next and even the strong fortifications of their city wall would not protect them.

No one was more convinced of this than Rahab, a prostitute and innkeeper whose house was built onto the city wall. (Dwellings were sometimes built into or on top of the thick walls of the cities in those times.) Joshua, the leader of the Israelites, had sent two spies to check out Jericho, and it was at Rahab’s that they stopped for the night. (I thought it was interesting that they were lodging at a prostitute’s inn. Would Rahab’s location on the wall make for a quick escape if necessary?) At that time prostitutes sometimes were involved with intelligence communications, so perhaps the spies hoped to gain some information from her.

Rahab, along with everyone else in the kingdom, knew how powerful the Israelites’ God was and that they stood no chance of survival against Him. Instead of turning to the Canaanite gods for help (of which there were many), Rahab placed her trust in the Israelites’ God. She told the spies, “I know that the Lord has given you the land…” (Joshua 2:9) What good news this was for the spies to hear confirmation of God’s promise to take the land! Rahab disclosed to them valuable intelligence: that everyone’s hearts “had melted” and the people were terrified of the Israelites and their God. (Joshua 2:9) This is exactly what the spies reported back to Joshua in verse 24.

News of the spies made it to Jericho’s king, but Rahab had taken the brave step of hiding them under flax drying on the roof. Before secretly providing their escape route down the wall, Rahab made them promise to save her and her family from destruction. When Joshua and the Israelites made the conquest of Jericho, they spared Rahab and her whole family, as the spies had promised. Their hopeful and faith-filled anticipation of rescue was signaled by the scarlet cord hanging from Rahab's window in the city wall. (Joshua 2:18 and 6:17,25).

If your road ahead is bleak and life seems hopeless, what do you do? Do you despair? Turn to your old coping strategies that may not be very healthy? Have you heard of the might of the God of heaven and earth? Are you convinced that He is all-knowing and all-powerful? (See Psalm 139:1-6 and Psalm 147:5.) No problem is too big for God. He can do more than we ask or think. (Ephesians 3:20) Certainly this is a God you can reliably turn to, not only to cope with difficulties, but as the source of life. God’s only Son, Jesus, is the source of life. He came, died on the cross, and rose again in order for those who believe in Him to have abundant, eternal life. (John 3:16) Don’t let your heart “melt away.” Rely on the one true God and the life He provides through faith in His Son, Jesus.

Truly, truly, I say to you, he who hears My word, and believes Him who sent Me, has eternal life, and does not come into judgment, but has passed out of death into life. John 5:24


Now let's find a wall so we can do some wall push-ups!

The exercises you have been learning the past few weeks have been preparing you for wall push-ups. Push-ups use a number of different muscles – in the chest, arms, shoulders, back – and they are also excellent for strengthening your core. Wall push-ups are a tamer version of the commonly seen push-ups done on the floor, so this is the best type to start with. As always, if you are uncertain whether an exercise is appropriate for you, consult your physician.

Here’s the starting position: Stand facing a wall, with your feet shoulder width apart. Raise your arms out in front of you and place your hands at or just below shoulder level on the wall. (Your body should be vertical.) If it is uncomfortable for you to bend your wrists, you may make a fist (with a towel between your hand and the wall for padding) instead,

as shown in the photo at left. Now check your alignment: ears over shoulders over hips. Click here to learn more about proper alignment.

Now allow your body to tilt toward the wall, but keep your body in a straight line. That is the challenging part! People tend to let their body go into a bow shape when doing a push-up, but you want to keep your ears, shoulders and hips in a straight line. The only joints that are bending are your wrists (unless your hand is in a fist), elbows, shoulders and ankles. Your feet remain flat on the floor. Keep your shoulders down (away from your ears) and feel your arms take on some of the weight of your body.

If you are just beginning, only bring your body half way to the wall. Otherwise, you may bring your head almost to the wall. If you have any pain during the exercise, stop. Hold here for three counts, and then slowly extend your arms,

pushing away from the wall, until you are in the starting position again. (Exhale as you push.) You will feel the muscles in your chest, shoulders and arms working. (You may want to review the exercises for biceps and triceps.) When you return to the starting position, keep your elbows slightly bent.

Start with two or three push-ups and over the next few weeks you can build up to 12. Do push-ups three times a week (but leave a day in between). Take your time and concentrate on what your whole body is doing to get the most benefit. Push-ups can be done anywhere. Just find a blank wall and do some as a work break in your office, or do some push-ups against the side of a building or wall after a taking a walk. Push-ups should definitely be included in your Length and Strength routine!

Photo credits; BlueletterBible.org, Creative Commons; L.E. Lang Collection

The Arm of God

“They have an arm of flesh. We have the arm of God on our side.” This is what King Hezekiah told his people of Judah as they faced the imminent invasion by King Sennacherib of Assyria.

Hezekiah’s predecessor (Ahaz) had led everyone away from God and worshipped Baal and made sacrifices (including child sacrifices) to other gods. (2 Chronicles 28:1-4) But Hezekiah turned things around. He tore down those altars to false gods and cleaned out and re-consecrated the temple. He re-instituted worship, the giving of tithes and offerings, and the celebration of Passover. (2 Chronicles 29-30) So, when Sennacherib threatened to destroy them, Hezekiah encouraged the people to have faith in God: “With him is only an arm of flesh, but with us is the Lord our God to help us and to fight our battles. And the people relied on the words of Hezekiah, King of Judah.” (2 Chronicles 32:8)

Even so, Sennacherib’s army taunted “no god of any nation or kingdom was able to deliver his people from my hand…How much less will your God deliver you?” (2 Chronicles 32:15) King Hezekiah and the prophet Isaiah appealed to God in prayer. God sent an angel who destroyed the waiting enemy army, and Sennacherib returned in shame to his own land and was killed there. (2 Chronicles 32:21-21)

What “enemies” threaten you? Is it fear, worry, bitterness, selfishness, or (you fill in the blank)? Do you rely on the “arm of flesh” or the might of the one true God when you face fears? “His right hand and His holy arm have the victory for Him.” (Psalm 98:1) The “arm of the Lord” is a symbol of God’s power, and His power is stronger than any worldly threat you may encounter.

Just as Sennacherib made fun of God, your own thoughts or outside influences may try to discourage you from relying on God. Arm yourself by memorizing one or two favorite Bible verses. The Psalms in the Bible are full of encouraging verses. For example, Psalm 46:1 reads “God is our refuge and strength, a very present help in trouble.” I often think of Psalm 112:7 which describes someone who reverences God: “He (or she) will not fear evil tidings. His heart is steadfast, trusting in the Lord.” Psalm 23 is also very reassuring.

Do you know someone in the midst of a battle whom you could direct to the one true God for strength and deliverance? Trust in God and His mighty arm!

“Fear not, for I am with you, be not dismayed, for I am your God; I will strengthen you, I will help; you, I will uphold you with my victorious right hand.” (Isaiah 41:10)


You guessed it! This week we are going to work on arms, specifically the triceps muscles on the back of the upper arm. I call them the “troublesome triceps” because it seems like everyone dislikes their triceps and wants to tone up this area. Remember, muscles work in pairs. We did the biceps (on the front of the arm) a couple of weeks ago and you can review that one by clicking here. In general, the triceps tend to be weaker than the biceps. This week you will learn the “triceps kickback.” It can be done with or without a weight.

Here is the starting position: Put your left knee up on a bench or chair and hold onto it with your left hand for support. Hold the weight (if you are using one) in your right hand with your palm facing inward. Bend your arm 90 degrees so your upper arm is parallel to the floor. As shown in the photo at RIGHT, your back is also parallel to the floor. Pay attention to what your head is doing. You want it to be an extension of your spine. (In other words, don’t let it drop down.) Also, keep your shoulders pulled downward and your abdominals pulled in the whole time.

Now for the action. Slowly straighten your right arm so your lower arm presses back and your arm is now straight. The only joint that moves is your elbow. Keep your shoulders in place and your upper arm is going to stay parallel to the floor. Check to make sure that your wrist does not bend either. It might be helpful to do this one in front of a mirror at first to make sure you have correct form. You can exhale while you are pressing back. If you have any pain, stop, and if you are unsure about whether an exercise is appropriate for you, ask your physician.

Perform eight to twelve reps. Then switch direction and do the left arm. If you are just starting, it is fine to do this without a weight. Later, you can use various objects from around your home as weights.

You should strengthen your triceps two or three times per week, on the same days that you do the biceps. After a few weeks, you will notice that the back of your upper arm is firmer. That is a welcome change as the warmer weather approaches. Also, stronger triceps will help you with your grip strength, which we talked about last time. Add the tricep kickback exercise as part of your Length and Strength routine!

From Bewildered to Belief

“They were bewildered.” That describes the Jews when they heard Jesus’ disciples speaking in languages they had not known before. (Acts 2:24) It was a feast day, so the devout Jews would have been fasting that morning in Jerusalem, and perhaps praying and meditating on scriptures, when a loud, gale-force wind caught their attention. Naturally, they ran to check it out. Hearing these twelve disciples, eleven of whom were from Galilee, speaking in foreign languages, was certainly a mystery. Today it is not unusual to hear immigrants in our country speaking a foreign language. But to hear someone you know is a “local” speaking another tongue would be puzzling. The Bible says they were “bewildered,” and this caught my attention.

God used the Holy Spirit, which moments before, accompanied by the violent wind, had spread like flames of fire to each of the disciples (Acts 2:2-3) to arouse the curiosity of these Jews who had migrated to Jerusalem from a number of other countries. Peter stepped forward as the spokesman to explain what was going on. He put it in the context of the Jewish heritage of the audience: that this pouring out of the Holy Spirit was spoken of long ago by the prophets (Acts 2:16-21, Joel 2:28-32) and Jesus’ death and resurrection was God’s predetermined plan. (Acts 2:23-24) “Then God released Him from the horrors of death and brought Him back to life again, for death could not keep this man within its grip.” (Acts 2:24, The Living Bible)

Speaking of coming back to life, Peter quoted King David as he looked forward in faith to overcoming death and realizing the promised hope of life and the joy of God’s presence: “… Moreover my flesh will also live in hope…You have made known to me the ways of life; You will make me full of gladness with your presence.” (Acts 2:26,28) God’s presence – that is the Holy Spirit living in us.

Finally, Peter stated in no uncertain terms that Jesus is “both Lord and Christ.” That’s who the Jews had been waiting for for centuries! So of course this struck them to the heart and they wanted to know what to do next. (Acts 2: 36-37) Peter told them simply, “Repent and be baptized every one of you in the name of Jesus Christ for the forgiveness of your sins; and you shall receive the gift of the Holy Spirit.” (Acts 2:38) Many did believe and were baptized. It must have been a size-able crowd that gathered, as 3000 were baptized that day. (Acts 2:41) They spent time learning, sharing meals and fellowship with one another, and praying. And, catch this in Acts 2:43: “Everyone kept feeling a sense of awe.”

The Jews went from being bewildered, to believing, to being in awe. Alleluia! Christ is risen indeed! Jesus overcame death’s grip and sent the Holy Spirit, resulting in power, unthought-of abilities, bewilderment, effective teaching, miracles, belief, and awe!

“Then God released Him from the horrors of death and brought Him back to life again, for death could not keep this man within its grip.” (Acts 2:24, The Living Bible)

Death could not hold Jesus in its grip. As we get older our grip strength tends to decrease. Opening a jar or gripping an object

is painful or impossible. Weakness in the arms is one reason for this, and you may review last week’s post to learn about strengthening the biceps on the front of your arm. Next week we will look at strengthening the triceps on the back of your arm. Strengthening both of those muscles of the upper arm can help improve grip strength.

Another factor contributing to a weak grip is pain or inflammation in the tendon on the side of the thumb, also known as de Quervain’s. This can make opening a package or taking a pan out of the oven very uncomfortable. Sustained activities such as writing or raking leaves can aggravate the condition. This week I will show you some exercises you can do to strengthen this area. This is not intended as medical advice and you should consult your physician for a diagnosis or if you have questions about which exercises are appropriate for you.

If you have pain in the area, stretching can help. As shown at

right, open your fingers wide, as if trying to get your thumb far away from your hand. During prolonged activities such as writing, playing tennis, or using barbells, take breaks and open your hands. Another stretch that feels good is to bring your thumb across the palm of your hand at the base

of your fingers (shown at left). Your range of motion may be limited by your pain level. Again, ask your physician for an accurate diagnosis and follow his or her instructions.


Once your pain is under control, you may move to strengthening the muscles in that area. Sit with your forearm on a table or desk and your palm facing upward (as shown at right).

Keep your forearm on the table and bend your wrist upward toward you.

This is a “wrist curl.”


To work the muscles on the other side, turn your hand over (palm down)

and raise your hand off the table, shown at left (wrist extension).

Remember to keep your forearm on the table.





Next you can make your hand into a loose fist with your fingernails touching the table but your thumb resting straight. This is your starting position.

Now slightly rotate your wrist so that your thumb is closer to the ceiling (Your fingers will come off of the table a little.), as you can see in the photo at the right. If you have any pain, do not perform this one.


Lastly, you can use a rubber band around your fingers and thumb and try to open your hand against the resistance of the rubber band. (Shown at left.)

Again, stop if you have pain.

A thumb brace is also very helpful to stabilize the thumb while you are doing activities. I wear one while sleeping to prevent my thumb from going into a position that puts too much stress on it. I also discovered that it is extremely helpful to wear the brace while raking leaves (which I think brought this on in the first place). I had one woman in my class who wore her brace while doing water aerobics. The lifetime of the brace was shortened from being in the pool, but she was able to enjoy exercising without aggravating her thumb.

These are certainly exercises you can do anywhere. You may do these each day. Perform eight to twelve repetitions for each exercise, as long as it does not aggravate your thumb. Don’t forget to do your other hand. Over time, you will notice strength in your grip. Then it will be easier to open a jar, hold a magazine, or sign your name!

Photo credits: thinveil.net (Creative Commons); L.E. Lang collection

The Cup of Wrath

Imagine yourself having to drink an entire glass of something you don’t care for. (How about that awful mixture you have to drink before a colonoscopy – all 64 ounces of it?) Bitter wine is a word picture used in the Old Testament of the Bible for God’s wrath – His punishment – which those who have disobeyed must “drink.” Psalm 75:8 says “For a cup is in the hand of the Lord, and the wine foams; It is well mixed, and He pours out of this; Surely all the wicked of the earth must drain and drink down its dregs.”

In Biblical times, wine was the beverage of choice because water was often in short supply or was impure. When Moses sent spies to check out the land of Canaan and they came back carrying a huge cluster of grapes, (Numbers 13:23) this was a promising sign for wine-making. Many passages in the Bible speak of vineyards, wine presses, wineskins, and drinking wine. Jesus turned water into wine as His first miracle at a wedding in Cana (John 2:1-11), and wine was the new covenant in Jesus blood at the last supper with His disciples. (Luke 22:20)

Used as a drink, a medicine for wounds (Luke 10:34), with sacrifices (Exodus 29:40, for example), or as a remedy for digestive ailments (1 Timothy 5:23), wine certainly played a prominent role in middle-Eastern culture. And that’s why, when the Hebrews heard the warning about having to drink bitter wine, they could easily relate to it. Likewise, when Jesus prayed to God in the Garden of Gethsemane, “Abba! (which means “Daddy!”) Father! All things are possible for you; remove this cup from Me; yet not what I will, but what You will." (Mark 14:36), He was referring to the “cup of wrath,” the punishment He would “drink” on behalf of the entire world. This was a punishment Jesus did not deserve at all (since He never sinned), but He accepted from God, His Father. He took the punishment (the cup of wrath) in our place. “By this will we have been sanctified through the offering of the body of Jesus Christ once for all.” (Hebrews 10:10)

Would you drink a whole cup of bitter wine (or some other unpleasant drink, maybe orange juice that has gone bad) for someone else, so they would not have to? Likely it would have to be someone you care a great deal for, for you to do it. That is how much Jesus loves and cares for each of us. “For God so loved the world, that He gave His only begotten Son, that whoever believes in Him shall not perish, but have eternal life.” (John 3:16)

Before we enjoy the chocolate bunnies, brunch, family gatherings, baskets of candy-filled plastic eggs, Easter bonnets and new clothes, let’s not lose sight of the bitter cup of punishment that Jesus drank in our place.

So Jesus said to Peter, “Put the sword into the sheath, the cup which the Father has given Me, shall I not drink it?” John `18:11


Whether it is wine or any other beverage, when you drink something, you are bending your arm and using your biceps (the muscle group on the front of your upper arm). We will work on the back of the arm another week. Bicep curls can be easily done anywhere using common objects from around your home.

A water bottle or can from your pantry work well as light weights, but if you are just beginning to strengthen your arms, you can do this without holding anything. You may sit or stand, and start with your arms straight down at your sides, keeping your upper arm and elbow next to your body.

Slowly bend your elbow to bring your hands upward, counting to four as you do so. (See the photo at left.) Hold for a moment and slowly lower to the start position, again counting to four. Your shoulders should be down, away from your ears the entire time. If you have any pain, stop. And if you are unsure about whether this exercise is appropriate for you, ask your physician.

Do four or five reps when you are first starting, and build up to ten or 12. You may do this with your palms facing outward, then repeat the set with your palms facing inward, and again with your palms facing down. This will target the three different muscles on the upper arm. You may perform bicep curls three times per week. But wait a day or two between sessions.

If this exercise is too easy, then it is time to increase the weight. You may graduate to a heavier weight, such as a jug of laundry detergent or milk. (A gallon of milk weighs slightly over eight pounds.) Hand weights can be found at very reasonable prices at Target, Walmart and sporting goods stores.

When holding a heavier weight, be sure to keep a straight line from your elbow to your knuckles, as shown in the photo at right.(In other words, do not bend your wrist.)

Arm curls can be combined with squats or done one arm at a time while on the phone, or with both arms while sitting and watching tv. It will not be long before you notice increased strength in your arms.

Greeks, Glory and Gardening

Truly, truly , I say to you, unless a grain of wheat falls into the earth and dies, it remains alone, but if it dies, it bears much fruit. John 12:24

I wonder what the Greeks who wished to see Jesus wanted to ask Him. (John 12:20-21) Was there a weighty spiritual question they wanted explained? Or did they just want to be able to say they met Jesus? Scholars say that these Greeks represent the Gentiles – the non-Jewish “rest of the world” whom Jesus would draw to Himself. At this point in time, crowds were flocking to see Jesus. He had just been celebrated as king in a processional into Jerusalem, when people waved palm branches, made a “red carpet” with their cloaks, and shouted “Hosanna!” (John 12:12-18)

Jesus appeared to be at the apex of His career. In such a position, our human tendency would be to bask in the attention. But Jesus remained humble and focused on what was about to happen: “The hour has come for the Son of Man to be glorified.” (John 12:23) Jesus was going to die on a cross to remove the penalty of our sins and then be resurrected, bringing victory over death and new life and hope to all who believe. “We do see Jesus…crowned now by God with glory and honor because He suffered death for us. Yes, because of God’s great kindness, Jesus tasted death for everyone in all the world. And it was right and proper that God, who made everything for His own glory, should allow Jesus to suffer, for in doing this He was bringing vast multitudes of God’s people to heaven…” (Hebrews 2:9-10 The Living Bible)

Jesus gave a word picture of this idea of glorification: “unless a grain of wheat falls into the earth and dies, it remains alone; but if it dies, it bears much fruit.” (John 12:24) Jesus was the grain that would die and the fruit is the new life of those who believe (including the non-Jewish Greeks). The death of one – Jesus - brings life to a multitude of others. Jesus told the crowd, “And I, if I am lifted up from the earth, will draw all men to myself.” (John 12:32)

Was Jesus scared about being “lifted up” on the cross? Absolutely! The other gospels give details of the agony Jesus experienced in the Garden of Gethsemane. (Mark 14:32-36) The height of Jesus’ life was not when he rode the donkey into Jerusalem. It was when he suffered and was lifted up on the cross. In his darkest hour, Jesus kept in mind His purpose: to glorify God. “But for this purpose I came to this hour. Father, glorify your name.” (John 12:27b-28a) God answered in verse 28, “I have both glorified it and will glorify it again.”

As we move toward Good Friday (when Jesus’ crucifixion is observed), think about Jesus’ being lifted up to draw all to Himself and to glorify God.

Jesus said “Now is the Son of Man glorified, and God is glorified in Him.” John 13:31

Now let’s think about the grain falling into the earth. If you love to garden, before picking up your tools or trays of flowers, let’s talk about some ways to prepare your body for the job. When you go outside, walk around your yard for a few minutes to get your circulation going and warm up your muscles and joints. Do some shoulder rolls and then swing your arms to the front and back (as though you were clapping your hands way out in front of you and then behind you).

Stand tall and twist to the right and to the left. Next, bend and straighten one knee, then the other, and do some squats. Place your feet wide apart and shift your weight first onto one leg, then the other. In warming up you are rehearsing the moves you will be doing when you garden. If you have any pain when doing any of these motions, stop! Always check with your doctor if you are unsure about any particular activity.

Gardening requires a lot of up and down motion, which means doing a lot of squats! You will also do squats when you are lifting pots, bags of potting soil, etc. (You may review the previous blog posting on how to do a squat properly by clicking here.) The important precautions to remember when you squat are to keep your knees behind your toes and to keep your hips higher than your knees.

When you are lifting a heavy object, keep your navel pulled inward toward your spine to help support your back. Let your legs, hips and abdominals do some of the work when you are doing heavy lifting.

Pulling weeds and planting can be done in a wide lunge position, as shown in the photo. Again, keep your knees behind your toes! With your feet far apart, you can shift your weight from one leg to the other as you work in a wide area. When you rise up from this position, you are doing a squat but with a wide stance. Be sure to keep your knees and toes on each leg pointed in the same direction. You do not want to plant your foot (No pun intended!) and then twist your leg! This could cause injury to your knee.

The wide stance also applies when raking or digging. Have one foot out to the front and one foot in back and shift your weight between your feet as you rake and move along the area you are working.

It is important to keep your spine long, not curling up, since this brings on low-back pain.

Thankfully there are many accessories that make gardening more comfortable: from knee pads to benches, and raised garden boxes to allow you to get close to the soil. If you are sitting on a low bench, try bending over at the hips, not curling your spine. (Click here to review the forward fold.) Again, the idea is to protect your back.

Take a break every now and then and straighten up or walk around. When you are finished, stretch. Move your arms to the front and round your shoulders forward, then make your arms wide and squeeze your shoulder blades toward each other. To stretch your shoulder, bring one arm across the front of your body and hold.

Repeat with the other arm. If your legs can feel the work you’ve done, you can do some quad stretches, found here. You may also want to lie on your back and gently draw one knee in toward you and hold for a low back stretch. Repeat with the other knee.

Gardening is an example of how the Length and Strength exercises carry over to daily life. Taking the time to do some warm-ups and stretches, and following these precautions should make your gardening hobby and yard chores safe and more enjoyable.

Photo credits: public-domain-image.com, realsimple.com