SPONSORED BY 7 SPRINGS ORTHOPEDICS
By STU JONES, PA, MPH
When you get out on the course, you want to make the most of your playing time. The best way to prepare the body for golf is with continuous dynamic stretches.
Try these six dynamic moves before you tee off. Hold each stretch for two to five deep breaths and repeat 2-3 times. It should only take about 10 minutes, but you’ll feel better, play better, and reduce the possibility of injury.
Standing pelvic tilts
- Lean your back on the wall and bend your knees slightly.
- On an exhale, lift the pelvis slightly up off the wall toward your face, causing your low back to press into the wall.
- On inhale, return to neutral.
Speed trunk rotation
- Standing in your address position, bring the palms together.
- Inhale as you rotate from the core and bring the right arm back.
- Exhale as you “clap” the hands together.
- Repeat 10 times in each direction.
- Continuing in your address position, extend the arms to shoulder height and rotate from the core. Repeat 5-10 times.
Standing hip stretch
- Begin by placing your hands a chair or a golf club for assistance with balance.
- Place the right ankle on the outside of the left knee.
- Inhale as you bend your left knee, sitting back as if you are sitting on a chair.
- Bring the chest toward the shin, rolling the shoulder blades together. Hold for three breaths and repeat five times. Switch sides.
Shoulder stretch with club behind back
- Use the club or towel in your right hand, palm facing the ceiling.
- Bring the right arm over your head and the right palm behind your back.
- Bring your left arm behind your back and clasp the club or towel.
- Inhale as you gently pull on the towel, exhale and release. Repeat five times and switch sides.
Behind the back neck stretch
- Stand with your feet hip distance apart, arms by your side.
- Reach both hands behind your backside, and hold onto your left wrist with your right hand.
- Use your right hand to gently straighten your left arm and pull it away from you slightly.
- To increase the stretch in your neck, slowly lower your right ear toward your shoulder.
- Stay here for 30 seconds and then switch sides
Standing rhomboid / Upper back / Neck stretch
- Bring the club to shoulder height, bend your knees and tuck your pelvis under.
- Inhale as you press your arms away from you, tucking your chin into your chest.
- Exhale, lift the head and squeeze the shoulder blades together. Repeat five times
Stu Jones (PA, MPH) is the co-founder of 7 Springs Orthopedics, a Brentwood-based orthopedics group serving Middle Tennessee since 2006.