| Lower back stretches and instructions:
1) HIP / KNEE STRETCHES:
Quadricep Stretch
Quads - Holding onto something to maintain balance and keep the back in neutral position, grasp to ankle and bring the heel towards the buttocks with the knee directly pointing towards the ground.
Hamstrings Stretch
Hamstrings - Place the heel of one leg so that the leg is elevated. While keeping the back in a neutral position, bend the opposite knee until a comfortable stretch is felt in the hamstring of the elevated leg.
IT Band
IT Band - Crossing one leg over the other slightly, gently lean the back towards the back leg.
Hip Flexor
Hip flexor - With one foot placed in front of the other, gently push the hips forwards until a comfortable stretch is felt in the groin area.
Adductor
Adductor - With one foot placed off the floor slightly bend the opposite knee until a gentle stretch is felt in the inner thigh.
2) BACK STRETCHES:
Back Extension
Back extension - Place hands on your hips, look straight ahead and push your hips forwards while keeping your shoulder in the same position.
Midback Stretch
Midback stretch - While keeping the knees slightly bent, rest arms on an elevated surface and stretch through the upper and mid back.
3) UPPER BODY:
Chest / Bicep
Chest/bicep - Place hand behind the back and gently bring arms away form the buttocks.
Tricep
Tricep - Place one hand on the opposite shoulder blade. Apply slight pressure on the elbow until a comfortable stretch is felt.
Posterior Capsule Stretch
Posterior Capsule Stretch - Place the arm across the body and apply slight pressure above the elbow towards the opposite shoulder.
General stretching instructions:
- Stretches should be painfree. A "stretching" or "pulling" sensation is normal, but if you are experiencing pain, you are stretching too aggressively.
- Do not bounce. Do all stretches slowly and in a controlled fashion.
- Hold each stretch for 20 seconds.
- Do 2-3 repetitions of each stretch before and after golfing.
- Do each stretch on both the right and left sides when applicable.
- In case of doubt about any exercise, always seek the advice of a qualified health professional.
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