Stroke Saver: Seven Key Stretches

Get limber for better golf

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3. REVOLVING SIDE-ANGLE TWISTS Another great stretch for a better rotation of the body on the backswing and forwardswing is the revolving side-angle twist. Place your right hand on the outside of your left knee and rotate your torso from the deepest part of your abdominal muscles up to the back of the shoulder. Hold this pose for seven deep breaths. To add more challenge, place the back of your right arm over your left knee. Bring your hands together and push your right shoulder away from your ear. Focus on the rotation and hold for seven breaths. Do this 10 times, then switch sides. You'll quickly feel as though you have more room to rotate.

4.PLANK POSE Maintaining a consistent spine angle is key in the golf swing. This stretch/exercise helps strengthen not only your core, but also your hands, wrists, shoulders and glutes. Place your hands directly under your shoulders and spread your fingers as wide as possible. Draw your shoulder away from your ears and navel toward your spine before you lift your legs off the floor. Squeeze your legs together, engage your glutes and lengthen your spine. Hold for 10 breaths, relax and repeat three times. If, at first, you find the plank pose to be a little challenging, try and hold for five breaths at a time and work your way up to 10 breaths. With practice and repetition, you'll develop added core strength for a better spine angle in your golf swing from start to finish.

5.CHAIR SQUATS Your glutes are a big power source in your golf swing. This pose will help you harness the bigger muscles in your legs and help you improve your posture. Bring the club over your head, initiating the movement from your core. Don't bring the club behind your head, as this motion should support your best posture, not force a forward head position. Draw your navel toward your spine and inhale as you lower (press your glutes) toward the ground as if you're sitting into a chair. As you exhale, push your lower body into the ground as you return to the starting position. This action of lowering and pressing against the ground is a perfect example of the powerful subtleties that make the pose effective. Repeat 10 times, and you'll feel it in your glutes!


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