Take Five to Stretch
Katherine Roberts
Grab a 3-iron
and get ready to play!
We all
understand the importance of warming up the body before a round of golf, but
the lack of time stops most golfers from preparing the body. In recent articles
I have offered flexibility programs for the locker room and utilizing the golf
cart. This week I offer a short series of exercises, five minutes in total,
using the club as for balance and resistance. Your fitness/flexibility level
will determine the level of intensity. All the exercises are perfect for senior
golfers, the inflexible golfer and the fit golfer. A little preparation will
reap big results!
Side stretch
Place the feet
wider that hip-width apart, bend the knees and pull the navel toward the spine.
Feel as though you are lifting the ribcage “up and off the waist.” Exhale and
stretch the body to the left, inhale stretching to the other side. Repeat five
times.
Twisting with the club
Bend the knees,
maintain a solid lower body foundation and lift the club to waist height.
Inhale, draw the navel toward the spine and twist to the left. Exhale and twist
to the right. Allow the eyes to follow the hands. Begin slowly and then
increase the intensity and speed. Move in a controlled manner, using the core
for stability. Repeat 10 times.
Down dog with the club
This pose
stretches the shoulders, low back, hamstrings and Achilles. Place the feet four
feet apart and the club approximately three feet in front of you. Walk the feet
backwards, bringing the body to a 90-degree angle to the legs. Relax the neck.
Inhale, draw the navel toward the spine and return to the starting position.
Exhale, move into the pose. Repeat this dynamic stretch five times and then
hold the pose for 20 seconds.
Standing forward fold with the club
This pose
targets the hamstrings, Achilles and core abdominals. Place the right foot approximately
four feet on front of the left. Turn the left foot inward at a 45-degree angle.
“Pull” the right hip back so the hips face forward. Inhale, draw the navel
toward the spine and flex the quads. Exhale and hinge at the hips. Repeat five
times and then hold the pose for 20 seconds.
Five minutes on
the practice tee will pay big dividends on the first tee. These stretches work
well on the golf course, but will help you maintain flexibility if practiced in
the living room five days a week.
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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 | ||
