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Get Ready for Golf Season
Part 2 of 3
By: Jackie Wright

Try these two additional muscular strength training exercises and supine hamstring stretch to continue your preparation for golf season.

Stability Ball Bridge with Hip Extension

This works the gluteus maximus and hamstrings as primary movers; the abductors/adductors/inner core unit muscles as stabilizers.

  • Begin lying face up on the floor with both of the lower legs resting on the stability ball positioning the ball under the knees and up against your buttocks.
  • Drive your heels into the top of the ball with the toes facing upward and lift your hips off of the floor to form a lower-body bridge maintaining the body bridge throughout.
  • Pull your navel toward your spine, clench your buttocks together and keep your head neck, shoulders, arms and mid-back resting comfortably on the floor.
  • Holding the lower-body bridge position, push the ball away from the body driving with the heels until the legs are extended.
  • Then pull the ball back toward the buttocks with the heels so that the knees are facing upward and repeat.
  • Perform slow two counts out and in, two-three sets of 8-12 repetitions, two to three times a week with a 30 second break between sets.

Bent Over Row

This works the latissimus dorsi and trapezius as primary movers; the core unit muscles work as stabilizers.

  • Begin kneeling on a bench on the left knee with the left hand resting on the bench.
  • The right foot supports the body on the floor with the right knee soft.
  • The head, neck, shoulders, knees and toes should all be pointed in the same direction while keeping the spine parallel to the floor.
  • Pull the navel toward the spine throughout.
  • The right arm should be suspended perpendicular to the torso with the arm pit closed and the arm extended at the elbow joint.
  • The shoulder blades must be pinched together throughout the exercise.
  • Drive the right elbow back until the back of the upper arm is parallel to the floor then lower the arm back to the extended elbow position.
  • Make certain to avoid "dropping" the arm toward the floor.
  • Perform two slow counts up and down, two to three sets of 8/12 repetitions, two to three times per week.

Supine Hamstring Stretch

This promotes flexibility of the hamstrings, gluteus maximus and lower back muscles.

  • Begin lying face up with the head resting comfortably on the floor, the arms beside the torso, the legs bent at the knee joint and the soles of the feet on the floor.
  • Lift the right knee toward the chest holding onto the back of the right thigh.
  • Flex the foot at the ankle joint and extend the leg toward the ceiling driving the heel of the right foot into the ceiling and hold.
  • Keep your hips on the floor, your low back relaxed and your cervical spine in neutral.
  • Hold this position for 15-30 seconds just to your point of tightness, never pain.
  • Lower the right leg to the floor and repeat the stretch on the left leg.
  • This stretch can be repeated two to three times a day, for 15-30 seconds, every day as long as you are completely warmed up first!
Click here to read part three of the Get Ready for Golf series.
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