Are You A Weekend Warrior?

By Lisa Holtan

I’m sure we all know someone who plays sports or does lots of activities on the weekend and nothing during the week. The #1 mistake weekend warriors make is thinking their sport IS their fitness. You need to be fit in order to support your weekend activities. In this article we are going to discuss what simple stretches and exercises you can do every day that will help you get stronger and better for your weekend game of golf or even other outdoor activities.

Most of the population spends a majority of their day sitting leading to bad posture and they make compensations. Then when these people stand up they still have bad posture and their body has to make more compensations for the weak muscles. For the game of golf having bad posture will simply not allow you to hit the ball as far as you can and it can lead to shoulder and low back injury.
The first exercise we are going to do is a stretch to help open up the chest and pull the shoulders back. Do this stretch at least two times a day. Holding the stretch for 30 seconds. Standing in a doorway, put your right foot forward. Bend your elbows and put your forearms and elbows on the doorf rame. Lean forward gently, feeling the stretch in your chest.

The second exercise is a hip bridge to strengthen your low back and glutes. Lie on your back on the floor with knees bent, feet flat on the floor. Place arms out to side for balance. Draw your naval towards your spine to activate your core. Contract your glutes and lift your pelvis off the floor until the knees, hips and shoulders are in a line. Concentrate on lifting your spine off the floor one vertebrae at a time and then lowering one vertebrae at a time. Repeat 12 times.

By incorporating the chest stretch and hip bridge into your daily routine you will reduce your risk of injury and help you become a stronger player on the golf course or for whatever weekend warrior activity you have planned for this summer.

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