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  • Stretch Out to Drop Strokes. Part 1

    Posted on September 23rd, 2011 Patricia No comments

    The key to a loose golf swing, a complete follow-through, and a pain-free game is being limber. A regular program of stretching is the way to improve your flexibility. To perform the following routine you’ll need 10 to 20 minutes, a golf club or long stick, and a wall. Keep the following points in mind while you stretch:
    Warm-up before stretching.
    Work within your own range of motion.
    The stretches flow into each other, so follow the sequence.
    Stretch gently, reaching only until you feel a mild tension.
    As muscles become more flexible and relaxed, reach a bit father until you again feel mild tension.
    Hold each position 15 to 30 seconds; don’t bounce your stretches.
    Exhale as you reach, breath deeply and rhythmically as you hold.
    Stretch three to five times weekly.
    The Routine
    Lie on your back, knees bent, feet on the floor. Pull in your abdominals, pressing the small of your back to the floor. Extend arms over head in a line with your body, and stretch. Feel the stretch in your back, sides, shoulders, arms and hands.
    Interlace fingers and press palms away from your head for an increased stretch in your arms.
    Reach down and hug your right knee to chest.
    Straighten the leg (foot in the air) and — using both hands — gently pull it toward your chest feeling the stretch in hamstring and hip. Now hug the left knee to the chest and repeat with the left leg.
    Hug both knees to chest.
    Return feet to floor, knees bent. Interlace hands behind your head and push chin to chest until you feel the stretch in the back of your neck.
    Lay head on floor. Place bottoms of feet together, let knees fall open. Feel the stretch in your inner thighs and groin.
    Roll onto your stomach. Raise hips off floor, keep head down, back straight. Reach forward with your arms until you feel the stretch in your back and sides.
    Position yourself on all fours. Rotate hands to the outside as far as possible, or until fingers point toward your knees. Lean back slightly, feel your wrists stretch. If wrists are very tight, just rotating will achieve the stretch.
    Put your lower legs together (from knees to feet), toes flat on the floor, tops of toes in contact with ground. Place hands on either side of knees and sit up, pressing down on feet. Stop when you feel a stretch in the tops of your feet. Don’t allow feet to flare out.

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