Working in the garden for long hours and in uncomfortable positions can be discouraging and exhausting. It is important to understand that gardening and working a farm can be just as demanding as many forms of exercise. And just as with other physical activities it is important to prepare your body for stability, flexibility, endurance, and strength.
When starting from scratch stability and flexibility are the most important in order to avoid injury. Here are a few examples to get you started:
Supine Twist- lie on you back with knees bent and feet in the air or on the ground. Move your knees back and forth while keeping your hips on the ground.
Toe Touch- with feet facing forward and hip distance apart, bend at the waist and reach for your toes. Be sure not to lock your knees
Pray-Cat-Camel Combo- Start on all fours, Pray- bend your knees and lower your torso to the ground while extending your hand in frond; Cat- return to all fours and then arch your back upward; Camel- stick your chin out and curve your back downward
Side Stretch- Bend sideways from your waist, reach over your head with your outside arm, and straight down with the inside hand.
One leg windmill- while standing on one leg slowly spin your arms, if you attain balance easily bend your knee and lower your torso as well
Squats- for beginners start by slightly bend your knees and simply repeat, as you grow comfortable increase the the amount you bend
Once flexibility and stabilization are achieved it is then safe to move on the strength and endurance.
Here are some examples:
*The 7 Best Strength Exercises for Gardeners (http://www.nwedible.com/2012/03/the-7-best-strength-exercises-for-gardeners.html)
Here are some more sources as well: