Oh, how the gardening muscles weaken in the winter months! Diligent trips to the compost pile, re-potting houseplants and building worm bins does little to prepare bodies for unloading mulch, raking leaves and cleaning up perennials. Stretching out and gearing up for the gardening season will make days spent in the garden a little more productive — and lessen the recovery time.

Here are some simple stretches to help get in shape for gardening:

• Shoulder shrugs: Lower your shoulders and bring them forward, then slowly raise them and roll them back. Repeat several times and reverse the action.

• Head roll: Lay your left ear as close to your left shoulder as possible, then roll your head forward until your chin touches your neck, and on around.

• Toe touches: Make sure to bend from the waist with feet shoulder-width apart, and go slowly. Knee touches are okay for starters.

• Cat stretches: On hands and knees (this is a good one while weeding), tuck your head down to your chest and arch your back like a cat. This is great for back muscles.

Gear is just as important as getting your body in shape:

• For starters, buy a fresh bottle of sunscreen, and remember to use it. If you have an old bottle, check the expiration date and the consistency before deciding to use it. If the sunscreen is lumpy, off-color, or smells funny, pitch it and get a new bottle.

• Remember to wear shoes that are appropriate for the task at hand. This may mean having more than one pair of gardening shoes. (You’re welcome, ladies). I prefer boots for shoveling, carrying heavy objects and running equipment, but lighter shoes are fine for pruning and weeding. Shoes that can easily be rinsed off are great for mid-summer watering season. Just make sure whatever shoes you wear fit right and adequately support your feet.

• Find last year’s wide-brimmed hat to shield your face, neck and shoulders from the sun’s damaging rays. If your hat (like mine) is looking a little ratty, look for a new one that is woven thickly enough to screen out the sun but thin enough to allow air movement. When trying on the hat, lean forward and look at the floor (think pulling weeds) — the hat will stay in place if it is the right size. You will also be thankful for a drawstring on windy days. Hats available in garden centers or in the garden department of your favorite store are often more functional than hats available elsewhere, and you might be surprised by the smart styles.

• Sunglasses protect your eyes from the sun, but wraparounds and large, framed glasses may also provide some protection against dirt and debris. Use glasses with clear or tinted safety lenses when running equipment like lawnmowers, string trimmers, and leaf blowers.

• A good-fitting pair of gloves will save your hands from blisters, sun damage and dirt stains. Try different materials to find a pair that you are most comfortable with, and like shoes, you may need different gloves for different activities.

• Lift with your legs, not your back. Get help with especially heavy items, or find a way to roll or push them. Avoid overloading carts and wheelbarrows.

• Make sure to drink plenty of water and be on the lookout for poison ivy. Taking care of yourself is just as important as taking care of your plants.

— Jennifer Smith is the Douglas County Extension Agent-Horticulture for K-State Research and Extension. She can be reached at 843-7058.