There’s something special about those first warm weekends in Cold Spring, when everyone comes out of winter hibernation and heads straight for the yard. Flower beds need turning, mulch needs spreading, and garden beds need prepping for tomatoes and peppers. It’s satisfying work, but it often leads to that next-morning soreness where lifting your arms feels nearly impossible.
Our office sees a predictable rise in shoulder complaints every spring from enthusiastic gardeners who pushed themselves too hard, too fast. A little preparation during winter can go a long way in preventing early-season strain.
Why Gardening Is Hard on Your Shoulders
The issue isn’t gardening—it’s the sudden jump in activity. Your shoulders may go months doing relatively light tasks, then you ask them to rake for hours or haul heavy bags of soil. Add awkward positions like overhead pruning or long stretches of bending forward, and it’s easy to overload the rotator cuff and surrounding muscles.
“Most people don’t realize how often gardening injuries build up over time,” says Dr. Mark Johnson. “You may feel fine after the first big yard-work day, but each weekend adds small amounts of strain. By mid-May, you’ve got a real shoulder problem. Prevention and listening to your body are everything.”
Smart Strategies to Protect Your Shoulders This Season
Warm up first. Five minutes of arm circles, shoulder rolls, and light stretching can make a big difference once spring arrives. Practicing these during winter helps them become second nature.
Mix up your tasks. Don’t rake for an hour straight. Rake for 20 minutes, then switch to planting, watering, or another activity with different movements. Variety prevents overuse.
Use ergonomic tools. Longer-handled tools reduce reaching and bending. When lifting mulch or soil, keep the load close to your body and use your legs (not your shoulders) to power the movement.
Take real breaks. Ten minutes of rest can prevent hours of soreness later. Your yard isn’t going anywhere.
When Home Care Isn’t Enough
If you notice persistent soreness, weakness, or difficulty with overhead movements, it’s important not to ignore it. Early care, including chiropractic support, physical therapy-style exercises, and movement retraining, can prevent a minor irritation from turning into a lingering injury that affects your whole gardening season.
At ProWellness Chiropractic and Rehab, we help Cold Spring gardeners stay active and comfortable through spring and summer. Physical therapist Jessica Johnson can identify movement patterns that contribute to shoulder strain and teach exercises that support rotator cuff strength. Dr. Johnson can restore proper shoulder mechanics that often get disrupted during repetitive yard work.
Book Your Visit Today
Your garden deserves your attention—but so do your shoulders. Preparing now means you’ll enjoy planting, pruning, and harvesting all season long without the pain that sidelines so many gardeners each spring. Contact our practice today to schedule an appointment!