Are You Stretching Wrong Before Summer Activities?

Summer in Kelowna means getting outside more — hiking trails, golfing, biking, paddleboarding, pickleball, gardening, and making the most of the sunshine while it lasts. But with the sudden increase in activity often comes tight muscles, strains, soreness, and injuries.

One of the biggest mistakes people make before summer activities? Stretching the wrong way at the wrong time.

At Harmony Chiropractic & Wellness Clinic, we often see people who think they’re warming up properly when they may actually be increasing their risk of discomfort or injury.

The good news? A few simple changes to your routine can help your body move better, recover faster, and feel stronger all summer long.

Static vs. Dynamic Stretching: What’s the Difference?

Not all stretching is created equal.

The two most common types of stretching are static stretching and dynamic stretching — and they serve very different purposes.

Static Stretching

Static stretching involves holding a stretch in one position for a period of time, usually 20–60 seconds.

Examples:

Touching your toes and holding

Holding a quad stretch

Sitting in a hamstring stretch

Static stretching is best used:

After activity

During recovery

To improve long-term flexibility

During cool-downs

The Myth:

Many people still perform long static stretches before activity believing it prevents injury.

In reality, holding deep stretches before explosive or active movement can temporarily reduce muscle power, strength, and reaction time.

That doesn’t mean static stretching is bad — it just may not be the best choice right before activity.

Dynamic Stretching

Dynamic stretching involves controlled movement that warms up muscles and joints while preparing the body for activity.

Examples:

Leg swings

Arm circles

Walking lunges

Hip openers

Bodyweight squats

Dynamic movements increase:

Blood flow

Mobility

Muscle activation

Joint lubrication

Nervous system readiness

Think of dynamic stretching as preparing your body to move — not just pulling on muscles.

Best Warmups for Popular Summer Activities

Different activities place stress on different areas of the body. A good warmup should target the muscles and joints you’ll actually be using.

Before Hiking

Hiking often challenges:

Hips

Glutes

Calves

Knees

Ankles

Lower back

Try:

Leg swings

Walking lunges

Ankle circles

Bodyweight squats

Gentle spinal rotations

Even 5 minutes of movement before a hike can help improve mobility and reduce stiffness afterward.

Before Golf

Golf places repetitive rotational stress on:

Lower back

Shoulders

Hips

Wrists

Try:

Torso rotations

Shoulder circles

Cat-cow spinal mobility

Hip openers

Light practice swings

Many golf-related aches come from poor mobility combined with repetitive motion.

Before Pickleball

Pickleball injuries are becoming increasingly common — especially when people jump into fast movement without warming up first.

Common issues include:

Calf strains

Tennis elbow

Shoulder tension

Knee pain

Lower back irritation

Try:

Side shuffles

Arm swings

High knees

Dynamic calf stretches

Light lunges

The goal is to gradually increase movement intensity before sudden bursts of activity.

Before Biking

Cycling often creates tightness in:

Hip flexors

Neck

Lower back

Hamstrings

Try:

Hip openers

Glute activation

Shoulder rolls

Standing hamstring sweeps

Thoracic spine rotations

This can help counteract the forward posture cycling often creates.

Recovery Matters Too

Warmups are important — but recovery is just as essential.

Many people focus on activity itself while completely ignoring mobility, muscle recovery, hydration, and rest afterward.

Over time, that’s when tension, compensation patterns, and injuries often develop.

Recovery Mobility Tips from Kinesiology

Kinesiology focuses on how the body moves and functions as a whole. Incorporating recovery mobility into your routine can help support performance and reduce strain throughout the summer.

Simple Recovery Tips:

Gentle stretching after activity

Foam rolling

Staying hydrated

Walking after intense activity

Mobility exercises for hips and shoulders

Taking rest days seriously

Gradually increasing activity levels

Recovery doesn’t need to be complicated — consistency matters more than intensity.

Signs Your Body May Need More Support

Sometimes soreness is normal. But persistent tension, recurring injuries, or limited mobility may indicate your body needs additional support.

Common signs include:

Feeling stiff all the time

Pain after activity

Reduced mobility

Frequent headaches

Tight hips or shoulders

Lingering soreness

Difficulty recovering

Services like chiropractic care, massage therapy, kinesiology, acupuncture, osteopathy, and counselling can all play a role in supporting movement, recovery, and overall wellness.

Move Smarter This Summer

Summer activities should leave you feeling energized — not injured.

Warming up properly, moving consistently, and prioritizing recovery can help your body stay active and resilient throughout the season.

If your body has been feeling stiff, tight, or strained this summer, the team at Harmony Chiropractic & Wellness Clinic is here to help support your movement and wellness goals.

From chiropractic care and massage therapy to kinesiology, acupuncture, osteopathy, and counselling, we offer collaborative care tailored to your individual wellness goals.

Book your appointment online today and keep your body moving comfortably all summer long: