StretchTowel Pre-Round Golf Flexibility Routine Continued

3. BOW AND ARROW

With this exercise, you will enhance neck and arm range of motion as a combined movement. You will do this exercise once on each side.

a. Start with holding the ST at one end with
    your left hand on your sternum (breast
    bone) as shown above.
b. Grab the other end of the ST with your right hand allowing enough distance so that when you     extend your right arm out to your side, there is no slack in the ST, and a mild to moderate tension is
    felt in the ST.
c. Turn your head to the right and extend your right fist away from your body. Hold for a count of 8.
d. From this position flex your thumb and fist downward toward to the floor but do not lower your arm.
    Hold for a count of 8.
e. From this position rotate your head to the left, turning your chin to your left shoulder as far as you
    can while feeling a stretch, but not pain, to the right side ofyour neck. Hold for a count of 8.
f. From this position, retaining the rotation of
    the neck, you will enhance the stretch of the right side of the neck by looking down to the floor on
    the left by flexing the chin down. Hold for a count of 8.
g. From this position extend your right arm backwards until you feel a stretch, not pain, to the right
    upper arm. Hold for a count of 8.
h. This completes this set, repeat on the opposite side.

4. THREE CLOCK TORSO ROTATION

This procedure will help you achieve greater flexibility of the latissimus dorsi, serratus, and deltoids. Also this helps you increase the separation of the upper body and lower body rotation, commonly referred to as the x factor.

a. Perform stretch in standing or seated position.
b. Visualize three clocks where 12 o'clock is at the
    ceiling and 6 o'clock is at the floor.
c. Clock 1 is directly in front of you. Clock 2 is 90 to
    your right. Clock 3 is 90 to your left.
d. Hold ST in both hands, shoulder width apart at chest height. This corresponds to 3 and 9 o'clock.
e. Gently pull the ST apart, extending towards 3 and 9.
f. Keep your hips square; continue pulling on the ST while rotating your torso from Clock 1 to Clock 2.
    Hold for a count of 8.
g. Initiate further rotation by pulling the ST with your rear hand and holding for a count of 8.
h. Pull the ST apart in opposite directions and hold for a count of 8. Return to Clock 1.
i. This completes this set, repeat on the opposite side.

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