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Let me ask you something…
Have you ever spent a peaceful morning in the yard, only to stand up and feel like a 2x4 board that’s been left out in the sun too long?
Yeah, me too.
Yardwork has always been my way of getting outside, clearing my head, and getting my hands dirty. But after a few hours of bending, squatting, and lugging things around, my body doesn’t always thank me. It’s easy to end up stiff as a board and sore for days if I don’t take the time to prep my body properly before and after all that outdoor labor.
So, I’m here to share some of my favorite yardwork-safe stretches — simple, effective moves that can help prevent those stiff muscles and joints from becoming a problem. Trust me, whether you’re pulling weeds, digging in the dirt, or mowing the lawn, these stretches will make a world of difference.
And no, you don’t have to be a yoga guru to do them. If you can grab a rake, you can do these stretches.
This one’s great for opening up your hips and lower back, which can get tight fast when you’re crouching or bent over.
How to do it:
Stand tall with your hands on your hips.
Gently swing one leg out to the side like you’re opening a gate.
Hold for 3 seconds, then bring it back.
Do this 5–10 times per side.
It’s weirdly satisfying. I like doing it while I wait for the hose to warm up.
This one’s simple, but it works wonders on your lower body. I do it before I get started, and it feels like a little tune-up for my spine.
Try this:
Before gardening, stand up straight and bend at the waist, letting your arms dangle.
Slight bend in the knees is fine!
Slowly roll back up — vertebra by vertebra.
Do this 3 times and tell me it doesn’t feel like you just added oil to your spine.
You know that move where you reach just a little too farfor that ripe berry? Let’s turn that into a proper stretch.
Here’s how:
Stand or sit.
Reach one arm up and over like you’re picking something high up.
Hold for 5 seconds.
Switch arms.
This is a great stretch for opening up the sides of your body — perfect for when you're reaching or stretching during yardwork. Bonus:you’ll look like you're celebrating something. I mean, when those veggies start popping up, it’s definitely worth celebrating. 🎉
Gripping shears, pulling weeds, and watering cans can really fire up the wrists and forearms. A couple of these before and after can go a long way.
Easy peasy:
Roll your wrists in slow circles — 10 times each direction.
Shake ‘em out like you’re flicking off water.
I love doing this while walking around the yard in the morning. It’s a little warm-up before the real action starts.
A few years ago, I used to power through yardwork like I was 30 years old. Spoiler alert: I’m not. 😅
Now, I treat it like a full-body workout. It’s good for my soul, and it’s better for my body if I take the time to stretch, hydrate, and pace myself.
Here’s what I do now:
✅ Short sessions — No more marathon yardwork days.
✅ Good shoes — Say goodbye to flip-flops. Supportive footwear is key.
✅ Stretching before and after — A little prep goes a long way.
✅ Hydration & Outback Oil — Drink water and rub a little Outback Oil on the knees before bed.
Taking care of your body isn’t about being perfect — it’s about listening to what it’s asking for. And sometimes? It’s just asking for a little stretch before you yank out that stubborn dandelion.
I’m always looking to add new stretches to my routine. Got a go-to move that works wonders for you? Drop me a comment below — let’s share the love (and the stretches)!
See you in the dirt,
—Mark
