Many people who work a typical Monday-through-Friday week save their big workouts for the weekends. Maybe it’s a hiking expedition, a tennis tournament, or a trip to the slopes. But if your weekend adventures are leaving you sore and sorry, some weekday stretching might help.
If lower-back pain plagues you after a weekend of play, work on strengthening your core. One quick and easy exercise you can try is called the “Superman Raise”. Stretch out on your stomach with your arms and legs spread. Lift and lower arms and legs twenty times, then take a rest. Repeat three times, three days per week.
If your hips are sore after skiing — or other sports that require you to zigzag, like playing defense in basketball — some playful jumping can help. Pick out a book or block (something small and low to the ground) and get hopping. Jump side to side over the book ten times, then take a rest. Repeat three times, three times per week.
If your ankles are complaining after your weekend adventures, it’s time to work on your alphabet. Cross one leg over the other and use your big toe like a pencil to write the alphabet. Switch legs and do it again… and make time to practice your toe-writing three days per week.
If shin splints are your souvenir from a fun weekend, you may need to make other plans for the next week or two. Avoid high-impact cardio (like running on pavement) and switch to something like swimming that won’t make the injury worse. Treat acute pain with ice — and call your doctor for pain that lasts for two weeks or more. Before your next high-impact adventure, be sure to stretch calves and heels carefully to prevent re-injury.
Feeling foot pain? Look here for some possible culprits and solutions!
Your schedule may not permit a full workout on the weekdays, but some quick stretching three times a week can make your weekend adventures a lot less painful!