Regardless of your role in the floral industry, it's no secret that the work you do includes manual labor. Lifting buckets, picking up heavy boxes, getting on your hands and knees, climbing up ladders, spending hours in the field harvesting—all of this and more is done daily in the floral industry! Manual labor is hard work, and for it to be sustainable for many years, you need to make sure you're doing a few things for your body:

1. Drink water and eat whole foods

2. Conduct movements safely

3. Build strength and stamina

Drink Water and Eat Whole Foods

If you've ever taken a health class or biology, you know that the human body is made up of about 60% water—so it only makes sense that as you use your body, you need to replenish its resources. Trust me; I know how difficult this can be! I love a huge glass of sweet tea as much as the next person, but synthetic drinks are NOT what your body needs to thrive. You should be drinking at least 2 liters of water every day—and more if you are active (active includes being in the field or designing in the studio on your feet all day). Do you run on coffee? Black coffee is always best, but as with anything, coffee and tea should be consumed in moderation and be significantly less than your water consumption. You'll be surprised at how much upping your water intake will increase your energy levels.

Whole foods are simply foods that have not been processed: meats, veggies, fresh fruit, a little starch (like brown rice), nuts and seeds, and healthy fats (like avocados). Also, this would not include processed sugar. Does this mean you should never indulge yourself? Of course not! Life is short, so have a dessert every once in a while. But do so in moderation (not every day—or even every few days). All it takes is a little bit of discipline. While it may be difficult at first, you'll start feeling great as you cut out things that are harmful to your body.

Conduct Movements Safely

Believe it or not, there are right and wrong ways to move while conducting manual labor. Are you bending over at the hips when you lift a full bucket off the ground? If so, it's highly likely you're going to hurt your back. Are you arching your back when you put a box of compotes overhead on a shelf? Again, you're likely to harm yourself. Below I'm going to talk about some of the most important movements we do as flower people as well as give a demonstration for the right and wrong ways to do them.

Deadlift

This movement involves anything you do to pick something with weight off the ground. Think buckets, boxes, arrangements, etc. 

1. Begin with your feet planted below your hips.

2. Tighten your core—think about preparing for someone to punch you in the stomach. (This is vital to the movement.)

3. Keep your back straight and your chest up (pretend you're pinching a quarter between your shoulder blades) as you bend your knees and hinge slightly forward at the waist, keeping your weight on your heels. If your knees aren't bending, you're doing the movement incorrectly. 

4. Grab the object on the ground, and stand. Your shoulders and hips should rise at the same time. If your bottom rises first and then your shoulders, you're not utilizing the muscles in your legs, and your back is likely to get hurt. If your shoulders rise and then your knees, you're also not using your legs. The goal is to put the weight mainly in your glutes and legs—not your back.

5. Use the same technique as you set something with weight back down on the ground. 

Correct Deadlift Movements

Incorrect Deadlift Movements

Squats

We do squats every day when we move from standing to sitting, whether that's getting up from a chair, after using the bathroom, standing up after being on the floor, etc. We also should be utilizing this movement when we pick up objects from the floor—things like dropped snips, flower stems, or even using a dustpan. 

1. Start with your feet under your shoulders (slightly wider than hip-width) with your toes pointed slightly outwards.

2. Tighten your core.

3. Send your hips back and then bend your knees.

4. As you descend, keep your chest up and your weight on your heels. Your heels should not come off the ground. If they do, stand up, widen your stance a bit, and start again, trying to lift your big toes as you squat down.

5. Make sure that your muscles remain engaged and tight at the bottom of the squat. Don't collapse and let your back round or your chest fall.

6. Grab the object and stand. Your torso should remain straight, and your weight should stay in your heels the entire time. 

As a note, if this movement is difficult for you, don't give up! Practice, practice, practice. (See below for exercises that will help you get better at squats.)

Incorrect Squat Movements

Overhead Press

This is a movement not often thought about because it isn’t done quite as often. However, it is one of the most difficult—especially for women—as it utilizes mainly upper body strength. Therefore, it is crucial that correct form is used so you don’t harm yourself or others around you.

1. Start with your feet under your hips with the object you’ll be lifting in front of your body. 

2. Tighten your core. (Again, think about being punched in the stomach). 

3. Press the item over your head to its final location. Keep the item as close to your body as possible and continue to engage your shoulder muscles as you press overhead. Remember to keep your core tight the entire time; you do not want your ribs to flare out or your lower back to arch. 

If you need a bit of extra help getting something overhead, use your legs! From the starting position, bend your knees slightly (like you're going down into a quarter squat), and as you drive out of that dip, press overhead in one fluid motion.

Correct Overhead Press Movements

Incorrect Overhead Press Movements

Build Strength and Stamina

Now that you have a grasp on how to do movements safely, you need to be able to do them well. There are things you can do to strengthen the muscles you need to lift odd heavy objects, stand on your feet all day, and climb ladders. If you struggle with conducting movements safely, take a look at the short, non-exhaustive list below and incorporate them into your daily routine!

Press

• Pushups

• Overhead press

• Farmer's carry

• Handstand hold

Cardio

• Run/Walk

• Burpees

• Jumping jacks

• Stair walks/runs

Core

• Sit-ups

• Planks

• Russian twists

• Hollow rocks

Squats

• Air squats

• Lunges (walking and reverse)

• Deadlifts

• Goblet squats

If you have questions about how to do any of these movements, or if you’d like to learn more about functional fitness in the floral industry, feel free to reach out anytime by clicking the red button in the bottom right corner!

Photos by Rachel Cook Photography