Introduction:
Hi, I’m Dr. Chris. I’m a practicing chiropractor and the founder of Muscle Care. With 55,000 patient visits a year, we understand pain. If you or anyone in your family are avid golfers, this mini-series of stretches will help tremendously. Remember, golf twists you to one side; these stretches will help reset and realign your spine to maintain your level of play throughout the entire game.
Stretches:
- Backup Neck Stretch:
- Stand with feet shoulder-width apart, pelvis square, and slight pelvic tilt.
- Shoulders over hips, ears over shoulders.
- Rotate face to the right, keeping the jaw parallel to the ground.
- Avoid sharp pain and dizziness.
- Front of Chest Stretch:
- Extend right arm perpendicular to the ground and hook hand onto a wall.
- Extend fingers backward to stretch forearm, hand, and chest.
- Rotate body away from the stretching side.
- Perform on both sides for balance.
- Rotator Cuff and Posterior Shoulder Stretch:
- Extend right arm across the body parallel to the ground.
- Use left hand to pull the elbow close to the body.
- Rotate torso, face, and neck towards the direction of fingers.
- Repeat on the other side.
- Front of Leg (Quadricep) Stretch:
- Stand holding a wall with the right hand.
- Pull left heel to the buttock, grabbing the ankle with the left hand.
- Hold foot and heel close to the buttock, following the super six rules of stretch.
- Perform on both sides.
- Side of Leg (Iliotibial Band) Stretch:
- Stand facing away from a wall, left hand on the wall for support.
- Left foot planted, right foot crosses in front of left leg.
- Push right hip towards the wall with the right hand.
- Breathe deeply for 30 to 60 seconds to relax the tissue.
- Perform on both sides.
- Upper Back Stretch:
- Reach around front, left hand on the back of the right hand, and push away.
- Keep head straight, ears over shoulders.
- Hold for 5 to 10 seconds, repeating 5 to 10 times.
- Tricep Stretch:
- Stand with feet shoulder-width apart, ears over shoulders, shoulders over hips.
- Right arm reaches up, bends 90 degrees over the back of the head.
- Use the left arm to pull the right elbow to the side, stretching the tricep.
- Lean to the left to stretch the latissimus and tricep.
- Perform on both sides.
- Front of Shoulders Stretch:
- Grab hands behind, lift hands away from the body, and reach back and up.
- Hold for 20 to 30 seconds, opening the chest and shoulder girdle.
- Keep
