To our returning snowbirds, welcome back. Jose and I are so happy to see you coming back to our beautiful beaches, favorite golf courses and busy pickleball and tennis courts. If you’ve spent the last few days in the car and already have a tee time or a match on the calendar, here are a few ways to get moving again.
Set yourself up for a more comfortable drive
Before you pull out, take a moment to adjust your seat. Sit with your hips centered and your back supported. If your seat allows it, try bringing your hips level with or slightly higher than your knees. Let the seat support the natural curve of your lower back.
Slide the seat so you can fully press the pedals without straightening your leg or leaning forward. Bring your hands to either side of the steering wheel, around 9 and 3, with a soft bend in your elbows and your shoulders relaxed. Make sure you can see the road and your mirrors clearly and have enough room between your chest and the wheel. Driving and Ergonomics, Canadian Centre for Occupational Health and Safety
When you stop for gas or coffee, take a few minutes to walk. Even a short walk gives your hips and ankles a chance to move after hours in the same position.
A Joint-by-Joint Warm-Up for Golf, Tennis and Pickleball
When I ask clients how they warm up, they often tell me they get their heart rate up with a jog around the court. That’s a great start, but the part that often gets skipped is moving the joints they’ll use when they play. Give your ankles, hips and spine a few minutes of attention. Golf, tennis and pickleball all ask you to rotate through your hips and upper back, so practice a few easy turns before you add speed to your swing.
Ankles. Sit on the floor with your legs out in front of you. Point your toes away from you (plantar flexion), then draw them up toward the ceiling (dorsiflexion). Repeat several times. Next, turn the balls of your feet toward each other (inversion), then away from each other (eversion). Keep your knees and hips still so the movement comes from your ankles.
Hips. Try a 90/90 hip switch on the floor. Start with one leg in front and the other out to the side, with your hips and knees bent roughly 90 degrees. Rotate through your hips to switch sides. As you settle into each side, gently squeeze the glute of the back leg until you feel a light stretch at the front of that hip. Keep breathing throughout.
Upper back. Try a side-lying thoracic spine rotation with a foam roller and a rib grab. Rest your top knee on the roller and prop your head so it’s in line with your spine. Place your top hand on your ribs. As you exhale, gently rotate your upper back away from the floor, keeping your top knee resting on the roller.
Neck and spine. Add a few gentle head turns each way, exhaling as you turn and inhaling at full range of motion. Then try a small nod down and a comfortable glance up. You can also round and straighten your upper back a few times. Keep the movements slow and easy.
Finish with a few easy practice swings, gentle side steps or a short rally. Build up gradually, especially if it’s your first time playing in a while. If you’d like a routine you can follow at home, take a look at my Daily Movement Guide.
Want a pre-season assessment or a tune-up?
Golf movement assessments are one of Jose’s favorite things to do. He’s TPI Level 3 Medical certified and can look at how you move, what feels restricted and what you can work on to feel more comfortable and confident in your swing.
If the drive left you stiff and achy or you’d like help easing back into your routine, we’d love to see you for a tune-up. At Avalon Wellness & Performance in North Naples, we combine hands-on manual therapy with practical movement guidance you can use between visits. Meet our team and book an appointment.
Welcome back to Florida. See you around Naples!
Maxine & Jose
