It doesn't matter how young I think I still am, my body always tells me different. This is especially true when I've been gardening for a few hours straight after being cooped up all winter with little, or none, exercise to keep my muscles from petrifying.

Suffice to say, as I head for the couch at the end of the day my body begins preaching to me the benefits of stretching exercises. If only....

It strikes me how hypocritical my thought patterns are when I consider that before a game of volleyball or tennis I always warm my muscles. Yet, when I step into the garden and begin moving loads of dirt, hauling heavy plants and pushing weighty barrows I don't give warm-up exercises a second thought. Duh!

As I accept my body is getting older, and therefore more fragile (these poor 35 year old muscles are slowing down), I'm keen to remedy the situation now before I hit my 50's or 60's and it becomes too hard to even move. I plan to be in the garden for a long time yet and as movement is the most important asset I have I need to look after it.

So I'm keen to encourage others, as well as lecture myself, to see gardening as the physical activity that it is. With that approach it means that I need to find exercises that will prepare me for a day, or at least a few hours, in the garden.

So here's some low impact stretching exercises, sourced from BigBackPain.com, that we can use to strengthen our muscles and reduce the risk of muscle soreness.

1. Pelvic Tilt: lower back stretching exercise

   Lie on back, knees bent, feet flat on floor. Tighten buttocks and abdomen, flattening small of back against the floor. Hold for a count of five. Slowly relax. Repeat five - fifteen times.

2. Knee to Chest: Gluteal stretching exercise

   Lie on back, knees bent, feet flat on floor. Grasp left leg behind the knee and pull knee towards left shoulder. Hold for a count of five. Switch sides. Repeat 5 times.

3. Piriformis Stretch: (Stretches Muscles that lie beneath gluteal muscles )

   Sit on chair
   Place your left ankle over your right leg, just above the knee and lean forward.
   Hold for 30 seconds. Repeat on other side.

4. Basic Twist: lower back stretching exercise.

   Lie on back, arms stretched out to the sides.
   Bend knees and bring knees up close to your chest
   Take a deep breath
   Exhale as you slowly lower knees (keep knees together) to floor to the right or as close to the floor as is comfortable.
   Pause.
   Inhale as you slowly return your knees to chest.
   Exhale as you slowly lower knees to left side
   Inhale as you return your knees to chest.
   Repeat about 5 times.

5. The Cat: back stretching exercise

   Begin on all fours, hands directly under your shoulders and knees directly under your hips.
   Inhale as you drop tummy towards the floor and look up over your head.
   Exhale as you bring your tummy back up, rounding your back as you tuck your chin in and tuck your tailbone in.
   Move slowly back and forth between these two positions pausing on each pose.
   Repeat about 5 times.

6. The Cobra: back and chest stretching exercise

   Lay flat on stomach, forehead to ground, with arms bent and palms down on the ground under the shoulders.
   Push downward with arms as you raise your upper torso and arch your back.
   Hold for 3 full breaths before slowly bringing the upper torso back down to the ground.

7. Shoulder, Back, Arms Stretch:
   Stand with knees slightly bent. Interlace fingers, extend arms forward at shoulder level. Turn palms out and reach your arms further until you feel a stretch. Hold 10 - 20 seconds. Repeat.
8. Chest Stretch:
   Stand with knees slightly bent. Hands behind the back, fingers interlaced. Turn palms up extend arms backward. Do not arch the back.
9. Sides, Waist Stretch:
   Stand with knees slightly flexed. (Can also be done sitting down) Place your right hand behind your head. Grab your right elbow with your left hand and pull gently. Bend slowly to the left until you feel a gentle stretch. Hold 10 - 20 seconds. Switch sides. Repeat.

Shortened hamstrings can contribute to sway back

10. Hamstring (back of thigh) Stretch:
    Sitting, extend right leg, place left foot against right knee. Lean forward, reaching for foot until you feel a slight pull on you hamstring. Hold for 10 - 20 seconds. Switch sides. Repeat
11. Hamstring (back of thigh) Stretch:
    Lying flat on back. Raise left leg up. Grab leg and pull up further until you feel a gentle pull in the hamstring Hold for 10 - 20 seconds. Switch sides. Repeat.

Shortened quadriceps can contribute to sway back

12. Quadriceps (front of thigh) Stretch:
    Stand up. Bend your knee behind you, grab your ankle and gently pull your heel toward you buttocks until you feel a gentle pull on the front of your thigh. Hold for 10 - 20 seconds. Switch sides. Repeat.
13. Wall Back Stretch: back / neck stretching exercise

    Stand up with your back against the wall. Try to press the small of your back and the back of your neck toward the wall. Hold for 10 - 30 seconds. Do not overstretch!

14. Neck Stretch:
    To loosen up the neck, where many people carry their stress: Stand or sit up straight with the bottom of your spine turned under. (Do not arch your back) Let your head fall forward, keeping the neck and shoulders relaxed. Slowly roll your head to one side, then let it drop and roll to the other side. Be careful not to overstretch. Do not roll the neck backwards

Now that you have these great stretching exercises at your disposal the key to using it well is: using it. Pick out a couple that you can do and remind yourself every time you step into the garden to take 5-10 mins to loosen your body up. It will be so kind to you if you do.