After your gardening is finished, try these static stretches to cool down and help relieve any postwork soreness. Long holds are the key to stretching and remember, stretching should never hurt.

Hamstrings: gently lean forward, reaching for the toes. No bouncing. Try it in a seated position if preferred.
Hip Stretch: this is a great stretch for both the back and the hips. A seated variation is optional if getting on the ground is too difficult.
Calf stretch: finally, don’t forget your lower legs. Runners are not the only ones who need to stretch these muscles.
Crossarm stretch: Gently pull your arm across your body, hold for 4060 seconds, then switch sides.

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