StretchTowel Pre-Round Golf Flexibility Routine Continued

5. LOW BACK LEAN DOWN

With this procedure, you will stretch the muscles of your lower back. If you have back pain, problems, or injury, repeat this exercise slowly and do not attempt to get in the full lean down position on your first set.

a. Start in a seated position with your knees together (this
    exercise can also be performed in the standing
    position). Place the ST across the back of your shoulders and grasp the ST on each end with your
    hands.
b. Gently and gradually lean your upper body and chest down to your lap by applying light
    assistance with your hands as they pull toward your knees. Be sure the ST stays across your
    shoulders and not on the back of your neck.
c. Continue applying pressure toward the floor with your hands as they follow the direction of your
    lower legs, and down to your ankles. A gentle stretch of thelow back should be noted, not pain.
    Hold the lean for a count of 8.
d. Repeat this exercise two additional times.

6. SEATED HAMSTRINGS

With this procedure, you will stretch your hamstrings. For the seated hamstring stretch you will use the unique design of the ST handles found in each end pocket. You will repeat this exercise 3 times; therefore do not force the elevation of your leg higher than comfortable.

a. Start in a seated position with one leg extended, heel on
    the floor and your toes pointed up. Place the ST strap handle around your foot while holding the ST
    with both hands.
b. Gently and gradually elevate your leg with the assistance of a light pull with your hands so that
    there is enough tension on the ST to avoid the strap handle from slipping. Once you feel tension at
    the back of your leg, or knee, hold this position for a count of 8.
c. This completes this set, repeat on the opposite side.
d. For a slight variation of this exercise, once in an elevated position, let your leg cross your body in
    the direction of the other knee. You may sense the stretch working the various portions of the
    hamstring.

7. SEATED CALVES

With this procedure, you will stretch your calf muscles.

a. Start in a seated position with one foot stretched out
    with the heel on the floor and your toes pointed up.
b. Place the middle of the ST under your foot while holding
    each end with your hands; be sure that there is some
    light tension and the ST is securely under the middle of
    your foot to avoid the ST from slipping off your foot as you proceed.
c. Gently and gradually pull your hands backwards as your toes are pulled back to your body. Hold
    for a count of 8.
d. Repeat this exercise a total of three times on each leg.
    Note: Keeping your heel on the floor will help isolate the calf whereas raising the heel will stretch
    the hamstring and the calf.

2008 Brodini

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