Watch out! The sedentary lifestyle adopted during the winter hibernation might catch up to you. Come spring, you might find that aches and pains are putting a damper on all that digging, lifting, pulling and pushing you are sure to find yourself doing as you get that garden all pretty. An easy and effective way to get ready and in shape is to s-t-r-e-t-c-h.

Stretching exercises limber muscles, and many of the exercises are quite easy to do -- and they won't wear you out. The key is to not overextend yourself. Stretch too far or too long, and you'll do more harm than good.

Now, I understand that most people who enjoy the gentle pastime of gardening don't usually indulge in such strenuous activities as sumo wrestling, ice hockey or weight lifting. But exercises adapted from sports therapist Bob Anderson still could do the trick. Start slow but start soon.

Exercise 1. Entwine your fingers and put your hands over your head with the palms up. Now push your arms up and slightly back. Feel the stretch in your arms, shoulders and upper back? Beginners should hold this stretch for 15 seconds.

Exercise 2. Place your arms behind your head. Grab your left elbow with your right hand and your right elbow with your left hand. Now with your knees slightly bent, bend your elbows behind your head and lean left. Hold for 10 seconds and then lean right. This should also help limber up the arms and shoulders.

Exercise 3. From a standing position, squat and hold for 30 seconds (don't let this position get too uncomfortable for you though). If a full squat is out of the question, try a modified version by either leaning your back against something or by holding onto something in front of you and squatting only as low as you can comfortably go. This exercise should help take the creak out of the back, the lower legs, the knees, the ankles and the Achilles tendons.

Exercise 4. Take a wooden dowel and, with arms straight, hold the stick over your head and pull it back, back, back until it bounces off your bottom. Beginners should do this three times. Be sure to have your hands far enough apart on the dowel to allow the arms to rotate freely. Remember, don't force it.

Exercise 5. Put your hands behind your back and tangle your fingers up again. Now, with the palms facing upward, slowly turn your elbows inward while straightening your arms. After each inward turn, hold for 5 to 15 seconds. Beginners should try this stretch twice. The shoulders and arms should really loosen up on this one.

Exercise 6. Using a hoe or garden rake for support, bring one leg forward toward the support. Bend the knee of the front leg slightly and with the back leg straight and its foot flat on the ground, lean into the support. Lean just far enough so you feel the lower muscles of your back leg stretching slightly. Hold for 30 seconds and then do the other leg.

These simple exercises are not designed to turn you into another Hercules, they are meant to help stretch and tone those muscles that have been inactive this winter for the garden work to come. Just remember to do them in moderation in the beginning so the stretch doesn't turn into a strain!