THE SWING OF SPRING
The
weather has finally started to warm up, and many of us start to think
about the great outdoors in a different way. We don't have to worry
about staying warm as much and we can start to think about warm spring
days and playing golf. It's time to get off the couch, dig out the
clubs, and hit the fairways. Well, maybe we can't hit the fairways just
yet but we sure can get our bodies ready to hit the ground running.
Months of reduced activity can have negative effects on our bodies.
Below are some great exercises I came across at SPORTS FITNESS ADVISOR
that will help you get ready for golf season. The golf swing can be very
hard on your body and it is very important to be flexible to reduce the
chance of injury. If you have any questions about any of the stretches
or any golf injuries, give us a call.
Chiropractic Care Millennium Park
312-269-5556
Chiropractic Care, Ltd.
708-798-5556
We always have time to answer your questions.
STRETCHING GUIDELINES
- You should be completely warm before starting this routine. Do 5-10 minutes of brisk walking or jogging on the spot to increase heart rate and pump blood to the major muscle groups.
- Perform the stretches in the order below.
- Hold each stretch for 20 seconds, relax and then repeat for another 20 seconds before moving on to the next stretch.
- The muscle group being stretched should feel slightly tight diminishing as you hold the stretch.
- Cease the stretch immediately if you feel any pain or if tightness increases as you stretch.
- Remember to breathe as this promotes relaxation and prevents an increase in blood pressure!
- Perform this routine a minimum of 3 days a week for 6 weeks - ideally 5-7 days is best.
Golf Stretching Program
Dynamic Stretches
Start with some arm circles - perhaps 10 clockwise and 10 counter-clockwise. Next do some twisting from side to side - keep your feet shoulder width apart, place your hands on your hips or at chest height and turn from side to side 15-20 times. These dynamic stretches just help to increase blood flow and loosen joints before moving onto the static stretches.
Start with some arm circles - perhaps 10 clockwise and 10 counter-clockwise. Next do some twisting from side to side - keep your feet shoulder width apart, place your hands on your hips or at chest height and turn from side to side 15-20 times. These dynamic stretches just help to increase blood flow and loosen joints before moving onto the static stretches.
Shoulder & Chest Stretch
This can be performed kneeling or standing. Clasp hands behind back and straighten arms. Raise hands as high as possible and bend forward from the waist and hold.
Shoulder Stretch
Place one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm.
Triceps Stretch
Place one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head. Hold and repeat with other arm.
Chest Stretch (Wall)
Place an outstretched arm against a wall or doorway and lean forward with that shoulder. You should feel a stretch in your chest when you lean forward. Hold and repeat for same arm then repeat 2 stretches for other arm.
Back Stretch
1. Start by kneeling on the ground with your arms out in front of you.
2. Slide your arms further away and slowly shift your hips back towards your feet until a comfortable stretch is felt.
3. Now slide your hands to the right until a stretch is felt down the side of your torso. Repeat to the left.
Low Back Stretch
1. Lie on back with right knee drawn toward chest.
2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area.
3. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should be bent so that your knees are aligned.
Butterfly Stretch
1. Sit in upright position and place heels together.
2. Spread knees apart and pull feet toward groin until a stretch is felt in groin and inner thigh.
3. Remember to keep low back straight to emphasize stretch.
Hamstring Stretch
1. Sit in upright position. Tuck foot near groin with opposite leg straight.
2. Bending from the hips and leading with the chest, reach down until a stretch is felt in back of thigh.
3. Remember to keep the low back straight to isolate stretch in hamstring
Quad Stretch
1. Stand with a shoulder width stance and hang onto an object for support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your thigh.
4. Hold, relax and repeat before changing legs.
Forearm/Wrist Stretch
Stand with your right arm extended straight out. Pull back your fingers with the other hand until you feel a stretch in your forearm. Hold, repeat and then repeat 2 stretches on other arm.
This can be performed kneeling or standing. Clasp hands behind back and straighten arms. Raise hands as high as possible and bend forward from the waist and hold.
Shoulder Stretch
Place one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm.
Triceps Stretch
Place one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head. Hold and repeat with other arm.
Chest Stretch (Wall)
Place an outstretched arm against a wall or doorway and lean forward with that shoulder. You should feel a stretch in your chest when you lean forward. Hold and repeat for same arm then repeat 2 stretches for other arm.
Back Stretch
1. Start by kneeling on the ground with your arms out in front of you.
2. Slide your arms further away and slowly shift your hips back towards your feet until a comfortable stretch is felt.
3. Now slide your hands to the right until a stretch is felt down the side of your torso. Repeat to the left.
Low Back Stretch
1. Lie on back with right knee drawn toward chest.
2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area.
3. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should be bent so that your knees are aligned.
Butterfly Stretch
1. Sit in upright position and place heels together.
2. Spread knees apart and pull feet toward groin until a stretch is felt in groin and inner thigh.
3. Remember to keep low back straight to emphasize stretch.
Hamstring Stretch
1. Sit in upright position. Tuck foot near groin with opposite leg straight.
2. Bending from the hips and leading with the chest, reach down until a stretch is felt in back of thigh.
3. Remember to keep the low back straight to isolate stretch in hamstring
Quad Stretch
1. Stand with a shoulder width stance and hang onto an object for support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your thigh.
4. Hold, relax and repeat before changing legs.
Forearm/Wrist Stretch
Stand with your right arm extended straight out. Pull back your fingers with the other hand until you feel a stretch in your forearm. Hold, repeat and then repeat 2 stretches on other arm.
These golf stretching exercises, performed regularly will help to
promote relaxation in the muscles. This has the added benefit of also
increasing body awareness, which is so important for maintaining a
consistent swing pattern.
Additionally,
the more a muscle group can relax, the more forcefully its opposing
muscles group can contract. Coupled with a suitable strength training
program these golf stretching exercises will help to increase your power
with every club.
Reference: http://www.sport-fitness-advisor.com/
We also recommend the personal trainers at Sweat Equity (2413 183rd Street, Homewood - 708.957.4770) who are Golf Conditioning Specialists.
Chiropractic Care Millennium Park - 30 N. Michigan Avenue - Suite 605
Chicago, IL 60602 - Phone: 312-269-5556
Chiropractic Care, Ltd. - 2417 W. 183rd Street - Homewood, IL 60430
Phone: 708-798-5556
At Perimeter Spine we take physical rehabilitation very seriously, in fact, we focus on being the best at it. From the evaluation to the diagnosis and down to all our physical medicine treatments, you can be certain that you will be getting only the best care every step of the way. perimeter spine and rehab reviews
ReplyDeleteI think these stretches are gainful for all golfers. They can improve their performance and prevent the future injury with the help of this exercise program.
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