Chiropractic Exercises & Stretches for Golfers…
Cat backs/Spinal extension-flexion
On hands and knees, extend your spine (let your stomach sag). Hold for 2 seconds. Then flex your spine into an arch. Hold for 2 seconds. Repeat 20 – 30 times.
Golf Exercise #2
Lie on your back with both knees bent. Lift buttocks off the floor as high as you can without pain. With buttocks and low back off of the floor, contract the buttocks for 3 seconds then lower to starting position and repeat 10-30 times.
Bridging Part II Add leg extension.
Golf Exercise #3
Shoulder Flexion / Hip Extension
On hands and knees, reach right arm and let leg straight out from your body keeping stomach and pelvic area tight. Then alternate opposite arm and leg. Repeat 10-15 times.
Golf Exercise #4
Sit on your side with elbow supporting you and your legs straight out. Be sure to line up your shoulders, hips, ankles and feet. Lift hip straight up from floor and hold for 3 seconds and then lower to starting position. Repeat 10-30 times. Switch sides and repeat. Beginners should bend knees behind them and lift hip.
Golf Exercise #5
Curl Ups / Stomach Crunch
Lie on your back with both knees bent. Place your hands on our chest. Contract your abdominal muscles and curl up your spine. Hold a strong contraction in your abdominal muscles for 2 seconds. Release by uncurling your spine. Repeat 20-30 times.
Golf Stretch #1
Prone Transverse Abdominis Stretch
On hands and knees, rotate your shoulders around your spine by sliding your arm underneath your body bridge. Hold for two seconds. Repeat on he other side. Repeat 15-20 times.
Golf Stretch #2
Seated Oblique Stretch
Sit on a stool or bench with feet and knees together. Rotate the upper body to the right. Hold for 2 seconds. Repeat 15 – 20 times.
Golf Stretch #3
Oblique and Rectus Stretch
Sit on stool or bench with feet and knees wide apart. Bend to the side and raise opposite side arm to increase oblique and rectus stretch. Hold for two seconds. Repeat on the other side. Repeat 15-20 times each side.
Additional Exercises #1
Lie on your back with both knees bent. Push your lower back into floor using only your lower abdominal muscles for 3 seconds, then roll your pelvis upward increasing the space between the lower back and the floor. Repeat 20 – 30 times.
Additional Exercises #2
Prone Single Arm Raises
Lie on your stomach with your head and chest lifted from the floor by putting your elbows directly below your shoulders. Rest your fists up under your chin. Reach one arm at a time directly in front of you. The key here is to not sway side to side or let your shoulder height drop. You should feel the muscles working in your lower back. Do 2 sets of 10 – 15 reps on each side.
Additional Exercises #3
This position is used as a balancing position, designed to get us out of the forward flexed potion. Lay comfortably for as long as you can. The greater the loss of curve, usually the less comfortable it is. As your curve improves, the position becomes easier.