Winter Conditioning for Junior Golfers
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Part Three
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by Susan Hill
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Winter Conditioning for Junior Golfers
Part 3
In the final part of a 3 part series dedicated
to winter conditioning for junior golfers, our
focus shifts to making sure we work really
hard to remove any mobility or flexibility
restrictions that might creep up and wreak
havoc on our swing. Yes, even juniors need to
stretch!
Here are four simple rules to follow when
looking to increase your flexibility for golf.
1. Stretch within your comfort zone and
available limits. Mild muscle tension can be a
natural part of the stretching process, but
pain and discomfort have no part in a regular
stretching program.
2. Make sure and relax. It is very
difficult to stretch effectively when you are
tense. Find a time when you tend to be more
relaxed throughout the day to use as your
stretching time. An uptight attitude can
create an uptight body and subject it to
increased risk of injury. Try embracing the
idea that stretching is just a necessary and
important part of the conditioning
process.
3. Try exercising first. Exercise
increases your body temperature and prepares
it for a natural unwinding process through
stretches. Use a brief cardio warm up or
exercise session prior to your stretch
routine.
4. Consistency is vital. Take your time
and enjoy the opportunity to relax while
focusing on making progress. If you tend to be
a tight individual and you haven´t stretched
in years, it will take some time to restore
normal range of motion. Be patient and stretch
consistently for best results.
Use these basic concepts to perform the
following stretches. How much you stretch will
depend on how tight you are in different
areas. Work to become an expert on your own
body by paying attention to what feels tight
and when and where you have good movement.
Always place your conditioning time to areas
of priority so you can work to improve
weaknesses during the off season.
Lying Glute Stretch
Too many young golfers-both men and women-
have tightness in their lower body especially
with the glute muscles and hamstrings. Can you
bring one leg in towards your chest? Do you
feel any tightness in your glute (butt
muscles)? Keep at this stretch as long as the
restrictions persist. Remember to work gently
though. Tight muscles take some time to regain
normal range of motion.
Wall Shoulder Stretch
Try this shoulder stretch while you stand
against a wall in your home or at the gym.
Place your hips, back and head against the
wall and then have your arms and shoulders do
the rest of the work.
Lying Scorpion
You have to love a stretch like this! It will
be challenging for many golfers to do, but
targets many muscle groups in just one
stretch. This all in one stretch targets the
hips, quads, abs and back.
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