Simple Stretches for Farm, Field, and Garden

We know those weeds aren’t going to pull themselves, but what happens when our forearms feel the burn from all that tugging and gripping? Passionate gardeners and farmers alike use the entire body in all the activities necessary for putting beautiful food on the table (or flowers in vases!). Don’t neglect the one tool that’s irreplaceable—your body!

Here’s some tips on keeping the limbs limber and the muscles mobile!

Hamstring Stretch (to help make squatting easier)
Upper Chest Opener (to ease pulling/raking fatigue)
Twist-with-a-Pole (for lower back tightness)
Forearm and Hand Stretch (to ease hand and forearm fatigue)
Lunge-on-a-Log (for opening the hips)
Side Leaning with Pole (for releasing tension in the back and rib cage)

Taking care of yourself while you reap the rewards of the season means that you can focus more on the tilling and less on the toiling!

Here’s how to do them!

1. Hamstring Stretch

Sit on a bench or sturdy stool. Sit up tall as you lift and cross your right ankle onto your left thigh. Pause and breathe in. Exhale as you gently lean forward in the direction of your right leg. Hold for 2 – 3 breath cycles. Gently sit up tall again and slowly release your right ankle down. Repeat on the opposite side.

2. Upper Chest Opener

Using a long rod, pole, or in this case pitch fork (!), grip the pole at shoulder or chest height. Take a deep breath and exhale as you slowly walk the feet back while lowering the head in between the upper arms. Gaze toward the earth. Hold for 2 – 3 breath cycles. Slowly walk back toward the rod as you rise up.

3. Twist-with-a-Pole

Using a long rod, pole, or tool handle, gently place the rod on the upper back. Extend the arms out and rest your wrists on either end. Stand with feet hip-width or slightly wider, inhale to lengthen the spine, exhale to rotate the trunk and head to the right. Hold for 2 – 3 breath cycles. Gently unwind the head, trunk, and spine, returning to the middle. Repeat on the opposite side.

4. Forearm and Hand Stretch

Using open palms and outstretched arms a shoulder height, gently press into your outstretched right palm using your left palm. Hold for 2 – 3 breath cycles. Repeat on the opposite side. *You can also place both palms on a picnic table or tailgate facing away from you, pressing the fingers down and the forearms away gently.

5. Lunge-on-a-Log

Step the right foot upon a log or a sturdy bench. Gently and slowly bend into the right knee while keeping the left foot on the ground further behind you. Keep the torso and spine erect as you sink your hips down into the lunge. Hold for 2 – 3 breath cycles. Option to raise the arms overhead if you wish. Straighten the right knee to rise up. Repeat on the opposite side.

6. Side Leaning with Pole

Using a long rod, pole, or tool handle, gently place the rod on the upper back. Extend the arms out and rest your wrists on either end. Step the feel out wider than the hips. Inhale deeply and gently lean the torso to the right. Hold for 1 – 2 breath cycles. Exhale to rise up to standing. Repeat on the opposite side.

Shout out to our models: Hannah Traggis, Frogfoot Farm Program Manager & Scott Codey, Frogfoot Farm Manager!

Your Body is the Most Valuable Tool in the Field

As much as we pour our energy into nurturing the land, it’s just as important to nurture ourselves in return. These simple stretches are more than just quick fixes for soreness—they’re investments in your long-term strength, mobility, and joy in doing the work you love. Whether you’re harvesting tomatoes, hauling compost, or pulling weeds, taking a few moments to listen to your body can help prevent strain and keep you grounded—literally and figuratively. So stretch it out, breathe deeply, and remember: your body is your most valuable tool in the field. Treat it with the same care you give your crops.