Exercises to prepare for the deep clean

Ah, Spring! Birds are chirping, flowers are blooming, and the undeniable urge to purge the winter doldrums from your home is likely upon you. But before you dive headfirst into spring cleaning, take a moment to prepare your body – especially your back – for the physical demands it entails.

Spring cleaning often involves repetitive motions, heavy lifting, and awkward postures, which can lead to aches, pains, and injuries. By incorporating some simple exercises into your pre-cleaning routine, you can significantly reduce your risk of discomfort and complete your spring cleaning without throwing out your back.

Get a pre-cleaning chiropractic checkup

Before we delve into exercises, consider scheduling a chiropractic checkup in preparation for spring cleaning. Chiropractors specialize in spinal health and can identify any potential imbalances or misalignments that could make you more susceptible to pain during cleaning. A chiropractic adjustment can help restore proper joint function in your spine, improve flexibility, and enhance your body’s overall ability to handle physical tasks.

Think of your spine as the central command center of your body. When it’s functioning optimally, all your other systems work more efficiently, including your muscles. A chiropractor can ensure your “command center” is in tip-top shape to take on the cleaning challenges ahead.

Exercises to prime your body for Spring Cleaning

Now, let’s get your body ready to move! Here are some exercises you can do a few days before and even on the day of your cleaning.

Dynamic Cat-Cow

This exercise warms up your spine and improves its mobility. Start on all fours with your hands shoulder-width apart and knees hip-width apart. As you inhale, arch your back and look up (cow pose). As you exhale, round your back and tuck your chin to your chest (cat pose). Repeat this motion for 10-12 repetitions. Dynamic Cat-Cow Exercise Video

Bird-Dog

This exercise strengthens your core and improves spinal stabilization. Begin on all fours with your hands shoulder-width apart and knees hip-width apart. Extend one arm straight out in front of you and the opposite leg straight out behind you, keeping your back flat and core engaged. Hold for a few seconds, then switch sides. Repeat 8-10 times on each side. Bird-Dog Exercise Video

Squats

Squats work your core, legs, and glutes, all crucial for lifting and maneuvering during cleaning. Stand with your feet shoulder-width apart and toes slightly pointed outward. Lower yourself down as if you’re going to sit in a chair, keeping your back straight and core engaged. Push through your heels to return to a standing position. Perform 12-15 repetitions. Squat Exercise Video

Lunges

Lunges strengthen your legs and improve your balance, both essential for carrying items and reaching high places while cleaning. Step forward with one leg, lowering your body until both knees are bent at 90-degree angles. Ensure your front knee doesn’t track over your toes. Push through your front heel to return to a standing position, then repeat with the other leg. Do 10-12 lunges on each leg. Lunges Exercise Video

Plank

This exercise strengthens your core and improves overall stability. Start in a push-up position with your forearms on the floor. Keep your body in a straight line from head to heels, engaging your core muscles. Hold for 30 seconds to 1 minute, or as long as you can comfortably maintain good form. Plank Exercise Video

Pro Tip: Perform 2-3 sets of 10-12 repetitions for each exercise. Remember to listen to your body and take breaks when needed.

Listen to your body during cleaning

While you’re cleaning, pay attention to your body’s signals. Here are some additional tips to prevent pain:

• Don’t overload yourself. Break down large tasks into smaller, more manageable ones. Take frequent breaks to stretch and rest your muscles.
• Maintain proper form. Squat down to lift heavy objects, engage your core, and avoid twisting your spine.
• Use proper lifting techniques. Bend at your knees, keep the object close to your body, and lift with your legs, not your back.
•  Alternate tasks. Don’t spend hours in the same position. Switch between activities that involve different muscle groups.
•  Stay hydrated. Drink plenty of water throughout the day to prevent fatigue and muscle cramps.

Spring cleaning doesn’t have to hurt

While preparing your body for spring cleaning or after, don’t forget to schedule a check-up or adjustments with your chiropractor. Chiropractic care can address any existing musculoskeletal issues, improve spinal alignment, and enhance overall mobility and function. In addition to exercise and chiropractic care, remember to practice proper lifting techniques, take regular breaks, and listen to your body’s signals to avoid overexertion or strain. Combining these strategies will enable you to tackle spring cleaning without throwing out your back. You’ll complete tasks efficiently and safely, leaving your home refreshed and rejuvenated for the season ahead. So, let’s get moving and make this spring cleaning season the healthiest and most productive one yet!