By Judy Knelly
I’m sure we’ve all had one of those days that, after our round, we’ve felt sore, sluggish and tired instead of loose and invigorated. In hopes of helping you prevent these problems and injuries, we’ve teamed up with NEPT Associates(Northeast Physical Therapy) to provide you with a series of posts that will help you feel refreshed and recharged after your round.
Owners Frank & Sarah Seratch are avid golfers who are happy to share some pre-golf stretches that target golf-specific muscle groups. These aren’t time consuming exercises or stretches, but they are well worth the few minutes they take! You’re guaranteed to feel better and score better!
Below you’ll find the second in our new series of “Hump Day” Stretches. Don’t forget to try them before your next round here at Sugarloaf!
“Hump Day” Help Golf Stretches
from Sarah Seratch, Northeast PT Associates (570)459-4559
Here we are again hoping to increase our swing, decrease our back pain and stop that annoying pain that still goes down our leg. Donâ€™t forget a few simple stretches performed every day and especially right before you play your round can help improve your game and help prevent injuries.
Some more essential pre-golf stretches for the lower body:
1. ITB Stretch
Sit on the floor with your legs out in front of you. Keeping the left leg straight, bend the right knee and place your foot flat on the floor on the outside of your left knee. Turn your body toward the right so your left elbow is on the outside of your right knee. Also turn your head to look over your right shoulder. Keep your hips flat on the floor at all times. Now switch sides and turn to the left. Hold each one for 10 seconds and repeat 3 times.
2. Hamstring Stretch
Sit with your right leg out in front and your left leg bent so the outside of your left leg is resting on the floor and your left foot touches your right knee. Reach down the right leg until you feel a stretch in the back of your thigh. Hold onto your leg to maintain the stretch. Hold for 10 sec then switch sides. Do 3 times on each leg.
3. Achilles Stretch
Stand facing a wall. Feet should be shoulder width apart and toes should be facing forward. Take one step toward the wall with your right foot and place both hands on the wall. Bend the right knee slightly and lean forward so the knee bends forward toward the wall. Keep both heels on the ground and the toes facing forward. The stretch occurs at the back of the heel as you lean forward. Hold for 10 sec and perform 3 times, then switch feet.
4. Quadriceps Stretch
Stand with one arm holding onto a wall or your golf partner or cart. Grasp your ankle with your other hand and pull your foot behind you towards your buttocks. Keep your knee back and donâ€™t let it come forward. Feel the stretch in the front of the thigh and hold for a count of 10 and repeat 3 times.
Just remember these stretches are just the beginning to a less painful round. Following weeks of daily stretches you will see that your swing mechanics have also improved with greater alignment and improved flexibility. Soon your game will improve.
Next week look for hints to improve your balance.