Introduction
Exercise - Introduction
Pre-Game Warm Up/Stretches
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| Pre-Game Stretches |
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Regardless of age or physical condition, pre-game stretching can
reduce the risk of injury and help lower your score. Benefits
include increased performance, decreased injuries,
and improved overall enjoyment of game.
Follow these easy steps when stretching:
- Warm up sufficiently before stretching.
- Make each stretch slow and smooth.
- Never bounce or push into pain.
- 1-2 repetitions are sufficient if performed regularly.
- Hold each stretch for 30 seconds.
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Chest Stretch
Stand with golf club behind back, slowly raise arms up behind body
until a stretch is felt. Keep chest up, don't lean forward.
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Hip Abduction
Hold onto golf cart (or pole) crossing leg closest to the cart
behind you. Keeping back leg straight, slowing lean hip toward cart.
Hold and repeat on opposite side.
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Back Rotation
Standing, slowly rotate your upper body to one side as far as
comfortably able. While keeping feet flat on the ground, hold
then slowly rotate in the opposite direction.
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Back Extension
Stand with feet flat on the ground, arch back while pushing hips
forward.
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Trunk Side Bending
Stand with arms overhead holding the golf club. Slowly lean to one
side then the other.
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Quad/Thigh Stretch
With knee pointing down toward the ground, slowly pull heel of foot
up towards buttocks until a stretch is felt. Hold and repeat on opposite side.
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Calf/Achilles Stretch
Stand with one leg in front of the other, toes pointing straight ahead.
Keeping back leg straight and heel on the ground, lean forward bending front
knee until a stretch is felt in back leg. Hold and repeat on opposite side.
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Trunk Flexion
Sit with both feet flat on the ground. Bend forward at waist and reach
down for the toes.
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Hip Rotation
Cross right leg over left knee with right ankle resting on left knee.
Keep back straight and slowly lean forward as you apply downward
pressure on your right knee. Hold and repeat with opposite leg.
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Hamstring Stretch
Sit and straighten leg resting heel on front of golf cart (or another
chair). Keep back straight and toe pointed straight up. Slowly reach
toward toe until stretch is felt. Hold and repeat with opposite leg.
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Shoulder Stretch
Reach arm across chest toward back of shoulder. Using opposite hand,
help stretch arm towards chest. Hold and repeat with opposite arm.
Hold and repeat on opposite side. |
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Review fitness and health disclaimer
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