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  • Stretch Out to Drop Strokes. Part 2

    Posted on September 23rd, 2011 Patricia No comments

    Return to all fours. Bring right foot forward until toes are even with left knee. Sit back until right foot is flat on floor. Your right knee should be under (or in front of) your chest. Lean forward slightly, let right heel come off floor. Press your upper body onto your right thigh and feel the stretch in your right calf and Achilles tendon. Repeat on the other side.
    Step forward with left foot until right leg is stretched out behind you, right knee slightly bent and resting on the floor. Left knee should be over left ankle. Place hands on floor on either side of left knee for support. Slowly press right hip to the floor until you feel a stretch in the front of your hip. Repeat on the other side. Keep forward knee over ankle during stretch — do not let knee come forward over the toes.
    Crouch with feet together. Slowly straighten legs until they are only slightly bent. Bending from the waist, allow head and arms to hang limp. Feel the stretch in hamstrings and back.
    Slowly roll-up to a standing position, feeling the stretch roll through your back.
    Bend knees slightly. Hold arms out to side, shoulder height. Circle arms forward — palms down — making 10 small circles, then backwards, palms up. Repeat, making larger circles.
    Pick up your club or stick with a grip wider than your shoulders. Raise it over head, elbows slightly bent. Slowly lower it behind your head until you feel the stretch. Keep head up.
    Still holding the club behind your head, bend your right elbow and pull your left arm out to the side and behind you. Straighten arms and repeat on the other side. Keep knees slightly bent, abdominals tight, hips tucked and head up. Don’t arch the lower back.
    Grasp club as if addressing the ball. Swing to a full takeaway position and hold for 30 seconds. Follow through to a finished position and hold for 30 seconds. Keep arms loose and hands relaxed.
    Hold club behind hips — palms up — club parallel to floor. Your hands should be shoulder width or slightly wider. Keeping elbows straight, slowly raise the club. Feel the stretch in chest and shoulders.
    Set the club aside. Bring your right arm across the front of your chest, palm facing you. Use your left hand to push your right elbow closer to your chest. Feel the stretch in your shoulder and upper arm. Repeat on the other side.
    Raise right arm to right ear. Bend your elbow, let your hand fall behind your head. Use left hand to push right elbow back until you feel the stretch in the upper arm. Repeat on the other side.
    Lace hands behind your lower back. Try to turn your elbows inward until you feel the stretch in your chest and shoulders. For an added stretch, try raising your clasped hands.
    Stand 12 to 24 inches from a wall, facing away from it, feet shoulder width apart, knees slightly bent. Keeping feet planted, slowly twist to the right and place hands on the wall at shoulder height. Repeat on the other side.
    Stand against the wall. Press entire back against wall, knuckles on temples, palms forward, thumbs down. Slowly bring elbows together until you feel the stretch in upper back and shoulders.
    Step away from the wall. Slide down into a squat, feet flat, toes angled slightly, heels 4 to 8 inches apart. Lean forward so your shoulders fit in between your bent knees. Spread feet farther for balance if needed.
    Lie on your back, knees bent, feet on floor. Cross your right leg over your left, resting right foot on left knee. Lift left knee towards chest, pushing right foot forward. Use your hands to press right knee away from your face. Repeat on the other side.
    Still on your back, extend arms out to sides, palms down. Bring knees to chest. Keeping knees together, rotate hips to the right until right knee touches the floor. Return to center and repeat on the other side.
    Lie on your back, knees bent, feet on floor, and relax.

    People do not guess at what time an emergency will occur. Thus, doctors proposes you to get first aid kit in your home.

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