If you spend most of your week sitting at a desk, driving, or following the same daily routine, your body may not always be prepared for a full weekend of lifting, twisting, bending, and moving. Your body loves movement but it also loves consistency. This is when many “weekend warriors” start noticing things like: 

• Muscle strains  
• Tight hips  
• Shoulder discomfort  
• Low back pain  
• Knee soreness  

The good news? You don’t have to give up the activities you love. A little preparation and body awareness can help you stay active and enjoy everything summer has to offer. 

3 Summer Activities That Surprise People 

Many summer activities seem easy at first glance, but they can actually place a lot of demand on your body. 

Gardening 

Gardening may seem like a relaxing way to spend an afternoon, but your body is doing a lot of work behind the scenes. 

Digging, planting, pulling weeds, and carrying supplies often involve: 

• Squatting  
• Twisting  
• Lifting  
• Reaching  
• Spending long periods in one position  

Holding a bent-over position while pulling weeds or planting flowers can place stress on the low back and hips. Repetitive reaching and lifting can also contribute to shoulder and neck tension. 

Golf 

A round of golf may look leisurely, but your body is working through every swing. 

Golf requires: 

• Explosive rotation  
• Balance  
• Core strength  
• Flexibility  
• Repeated movement patterns  

The golf swing creates a significant amount of rotation through the spine, hips, and shoulders. When certain areas are tight or not moving properly, other parts of the body may compensate.  

DIY Projects 

Summer often means home improvement projects, outdoor repairs, and tackling those things that have been on the to-do list all year. But hours of DIY work can add up. 

Many projects involve: 

• Repetitive movements  
• Heavy lifting  
• Awkward positions  
• Working overhead  
• Long periods of standing or kneeling  

Even simple tasks can create stress when the same muscles and joints are used repeatedly. Remember: just because you can finish the entire project in one day doesn’t always mean your body is ready to do it. 

Dr. Katie’s Favorite Stretches 

One of the easiest ways to support your body before jumping into a weekend full of activity is to spend a few minutes moving first. Stretching helps your muscles warm up, encourages mobility, and reminds your body that it’s time to get moving. Dr. Katie’s favorite stretches are simple, effective, and easy to do anywhere. 

Standing toe touches

This stretch is a great way to gently loosen up the muscles along the back of your body, including your hamstrings and lower back. 

How to do it: 

1. Stand with your feet about hip-width apart.  
2. Slowly bend forward, reaching your hands toward your toes.  
3. Allow your head and shoulders to relax as you gently stretch.  
4. Hold for 15–30 seconds, then slowly return to standing.  

Remember, the goal is not to force yourself to reach your toes. Everyone’s flexibility is different. Focus on a gentle stretch and comfortable movement. 

Knee-to-chest stretch 

The knee-to-chest stretch is a simple way to help loosen the low back and hips, all areas that often work hard during activities like gardening, golfing, and yard projects. 

How to do it: 

1. Lie comfortably on your back or sit with your feet flat.  
2. Bring one knee toward your chest while keeping the other leg relaxed.  
3. Hold the stretch for 15–30 seconds.  
4. Switch sides and repeat.  

A few minutes of movement before activity can help your body transition from a day of sitting to a day of moving. Think of it as giving your muscles and joints a chance to “wake up” before asking them to work harder.