First Tee Stretches
Katherine Roberts
The First Tee
stretch sequence utilizes the golf cart and clubs. This sequence should be done
before, during and after the round. Keep the muscles loose by stretching
continuously throughout the round. You will be more consistent, have more speed
and power in the swing and maintain the necessary endurance.
Standing cat/cow pose
Warming up the
low back reduces risk of injury and supports a consistent, powerful swing
plane. Placing the hands on the cart about shoulder height, begin to walk the
legs back. Inhale, drawing the navel inwards, curling the back just as in the
cat/cow pose. Begin to exhale, allowing the body to "hang" against
the weight of the golf cart. Inhale, and come back to the original position.
Repeat five times and then hold the pose for five more breaths. Use the force of
gravity to deepen the pose.
Downward dog with golf cart
This pose warms
up the shoulders, low back, hamstrings and the Achilles tendons. This pose
supports push-off power and a solid foundation. Facing the front of the cart,
place the hands wider than shoulder width apart. Step the feet back, creating a
ninety degree angle in the hips. Roll the shoulders back away from the ears and
flex the quads. Hold for five breaths.
Shoulder rotation twist pose
This pose
increases shoulder turn and reduces the risk of shoulder injury. Standing
perpendicular to the cart, place the arms on the vertical support of the cart.
Separate the hands to increase the stretch for in the shoulders. Use the abdominals,
by drawing the navel inwards for more intensity and core conditioning. Hold for
five breaths. Switch sides and repeat.
Warrior crescent lunge
Working the hip
flexors, psoas, quads and gluts, give more extension and power by supporting
full hip extension. Bringing the left leg onto the back of the cart, come up
onto the right toes. Engage the right buttocks and press the right hip towards
the cart.
Hand to knee pose
Hamstring
flexibility is a direct correlation to keeping the low back healthy. Begin by
stepping the left foot on the cart, straighten the left leg, and flex the left
foot and quad. Keep the hips and chest squared off, facing the left knee. Hinge
at the hips, folding forward. Hold for five breaths and repeat by beginning
with the crescent pose on the right side.
Eagle arms with club
Bring the right arm up, palm facing you. Let the
right forearm fall behind the back, grabbing the golf club. Bring the left arm
behind you, grabbing onto the same club. Feel the stretch in the shoulders.
Hold for five breaths and switch sides.
Standing rotational twist
This pose increases the range of motion in the
swing. Step the left foot forward, hips squared to the feet. Draw the navel
inward, telescope the ribcage, placing the right hand on the golf cart. Use the
strength of the legs to create a solid foundation and twist from the waist.
Birdie Level: Keep the
left hand on the waist.
Eagle Level: Bring
the left arm up and focus over the left hand. Hold for five breaths and switch
sides.
Seated twist
This is a great pose to keep the core and shoulders loose-a great pose to be done at every hole! Bring the body to the edge of the seat, sitting up as straight as possible. Bring the left hand to the right knee and the right hand behind you to increase the intensity. Hold for five breaths and switch sides.
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Katherine
Roberts is founder and president of Katherine Roberts Yoga for Golfers, a
10-year-old publishing and consulting company based in | ||
The articles at GolfFitnessProducts.net
are for informational purposes only and are not intended to substitute
for direct examination and exercise prescription by the appropriate
health professional. It is strongly recommended that you do not
perform any exercise program without the consent of your personal
physician.
