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Stretching is important to complete before and after any
type of physical activity. So before a round of golf or
exercise, warm up for 5-10 minutes and then perform these
stretches:
Anterior Shoulder and Chest Stretch
Hold your golf club with both hands behind
your back, elbows extended. Simultaneously stick your chest
out and raise the club back and away from your body. Hold
this position for 30 seconds and repeat.
Posterior Shoulder Stretch
Hold
your left arm across your body, grab the back of your left
elbow with your right hand, now gently pull the left elbow
in as far as you can so that you can touch the top part of
your back with your fingers. Hold for 30 seconds and repeat
for the right shoulder.
Forearm and Wrist
Stretches
Hold your left
arm straight out in front of you. Now keeping your arm
straight, take your right hand and bend your left wrist and
hand as far down as they will go and hold for 30 seconds.
Now turn your hand so that your palm is facing upwards.
With your right hand extend the left wrist as far as it will
go and hold for 30 seconds. Repeat for the right side.
Back
Hold a club
with both hands over your head. Keep your hips steady and
bend as far as you can to the left and hold. Slowly return
to the upright position and repeat to the right side.
Quad
Stand with your feet close together. With your left hand
grab your left ankle and pull your leg as far as it will go,
without leaning forward, and hold for 30 seconds. Repeat
for the right side.
Hamstring Stretch
Stand upright and place your left foot on the golf cart or
bench. Now bend forward at the waist while keeping your back
straight and hold for 30 seconds. Repeat for the right side.
Glute Stretch
Position your feet shoulder width apart. With your arms
extended and in front of you, lower your body by bending at
the knees and raise back up. Repeat this 10 times. For
a more advanced stretch stand with your feet shoulder width
apart and your golf club at an arms length in front of
you. Now cross your right foot over your left knee and
begin to ease your buttocks down until it is parallel to the
ground. Hold this position for 30 seconds and then repeat
with other leg.
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