For the Farmer/Agricultural Population
Background
The "Correctives"
The techniques and corrective exercises/mobility techniques displayed in this guide are designed to target regions that are commonly impacted based on general roles and responsibilities of agricultural workers. This is not intended to be prescriptive in nature, and as always, you should check with your primary care team with questions about whether this routine is best suited to your needs.
The Method
These techniques are designed to be done in whatever format best suits your needs- do the whole routine daily after getting your body slightly warmed up, pick and choose your favorite techniques to meet what you are feeling that day, or use them as a cool-down at the end of a day.
The Exercises
T-Spine Opener
Option 1 (L): Cross arms, one on top of other. Place arms across surface and rest forehead on arms. Shoot hips back and press chest toward ground to feel stretch in lower neck and upper back. Hold 20-30 seconds.
Option 2 (R): Keep arms extended, place on surface as shown, shoot hips back and press chest toward ground to feel stretch in mid-back and lats (near armpits). Hold 20-30 seconds.
Hip & Back Opener
Stand facing truck or tractor tire, overturned feed bucket or step. Place one foot on top of tire/bucket/step. Grab ankle with hand as shown, press knee out with elbow as you reach up and rotate trunk, stretching mid-back and shoulders at same time as hip. Pause for one deep breath, then bring top arm down, repeat 3x before switching legs.
Hamstring Stretch & Sciatic Nerve Glider
Put one foot out, with heel down and toe up as shown. Keeping back straight, hinge at hips and push hips back (as if trying to touch a wall behind you with hips) until you feel a stretch down the back of the leg. From here, alternate slowly between toe up (pictured L) and toe down (pictured R), pausing for 5 seconds in each position. Alternate toe up and down 30 seconds, then hold toe up position and shoot hips further back to deepen stretch before switching legs.
Flagpole Stretch
Using pitchfork/shovel/broom, grab handle at top 1/3rd as shown in picture, one hand higher than other. Shoot hips back and keep arms straight to feel a stretch in back and shoulders. Hold 30 seconds, taking deep breaths to increase stretch. Switch hand on top and repeat.
Quad/Hip Flexor Stretch
Stand in front of chair or stable object of similar height (small tractor tire works well.) Place top of foot on surface as shown. Stand up tall, thinking about pressing knee down toward ground and opening up in front of hip. To increase stretch, move closer to chair/tire (R). Use pitchfork, shovel, broomstick for balance as needed. Hold 20-30 seconds.
Ankle & Calf Stretch
Stand facing tire/wall/sturdy object. Place ball of foot up on tire/wall, and keeping knee straight, shift weight forward to feel stretch in back of calf/ankle. Hold 20-30 seconds, switch sides. Use pitchfork/shovel or wall/tractor for balance.
Contact Information
If you have questions related to this particular set of exercises, or any other questions, please do not hesitate to reach out.
Dr. Ali Hartman, PT, DPT
p: 609.605.9058
e: ahartman@pro-activity.com
s: pro-activity.com