B.A.S.S. – Balance. agility. strength. stretching
Garden B.A.S.S. Week 6 – Kneeling Tips for Gardening
By Sarah kelliher
Spending time close to the ground — in the garden or around the home — places real demands on your knees, hips, and lower back.
Kneeling isn’t always the problem. Staying there too long, or getting up without using your legs well, usually is.
This week, Sarah shares practical strategies to make kneeling more comfortable — and standing back up feel strong and controlled.
How do strong legs help kneeling?
Leg strength allows you to:
Lower yourself with control
Share load through your hips instead of just your knees and lower back
Push through your feet to stand smoothly
If you can confidently get down and back up again, you maintain independence in everyday life — whether that’s gardening, cleaning low cupboards, or playing on the floor with grandchildren.
Practical Kneeling Tips
1. Use proper support
A thick foam kneeling pad or a garden kneeler with handles reduces pressure on the knees and lower back.
If kneeling still feels uncomfortable, use a low stool or small garden seat to stay close to the ground without fully kneeling.
2. Keep hip hinge, not tucked
When lowering down, hinge at your hips — like sitting back into a chair.
Avoid tucking your pelvis under, as this increases strain on the lower back.
3. Change positions regularly
Avoid staying kneeling for long periods.
Switch tasks or positions every 20–30 minutes. Rotate between half-kneeling (one foot up), double kneeling with support, hands-and-knees, sitting, or standing.
Position changes reduce joint strain and muscle fatigue.
4. Keep tools close
Place a bucket or tool caddy beside you to avoid repeated twisting or overreaching, which can irritate the hips and lower back.
5. Use your legs to get up
Bring one foot forward, drive through your heel, and engage your thighs and glutes.
Avoid pulling yourself up mainly with your back or arms.
If available, use kneeler handles to assist in a controlled way.
What to do this week
Practice your B.A.S.S consistently. Just a few minutes a day builds the leg strength and control that make getting up from the ground feel easier.
And in the Garden this week, just remember:
Hip hinge when lowering.
Push through your feet to stand.
Small adjustments. Stronger legs. More freedom in the garden — and beyond.
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