Tuesday on the radio show Deb had a great question regarding, how the older golf professionals can maintain their powerful swings. One of the answers was to maintain flexibility. Here are some useful guidelines for your stretching routine;
1) Assess your flexibility to pinpoint strengths and weaknesses.
2) Make sure muscles are appropriately warmed up before you stretch.
3) Perform stretching at least 2-3 times per week, and ideally 5-7 days per week.
4) Stretch all major muscle groups as well as opposing muscle groups.
5) Focus on the muscles involved in the stretch, minimizing the movements of other body parts.
6) Hold stretches for 15-30 seconds. Stretch to the limit of movement, not the point of pain. The limit of movement is referred to as the “endpoint” of the stretch.
7) Keep breathing slow and rhythmic while holding stretches. Exhale slowly as you extend to the point of stretch. As you exhale, the diaphragm and the thoracic-cavity muscles are relaxing, thus promoting a more effective relaxation of the target muscles.
8) Stretch the muscles in various positions, as this may improve overall range of motion at the joint.
9) Stretch after each vigorous workout to encourage mind and body relaxation.
10) If the stretch yields pain, back off the movement and make sure the stretching technique is correct. I suggest you try a few different techniques to find the one that works best for you.
I like PNF (proprioceptive neuromuscular facilition) and my favorite is YOGA. You can find a lot on-line as well checking with a trainer at your gym who can create a program for you. Hoping all my fellow women golfers choose to stay Happy, Healthy and Strong with proper exercise. Big Joy, Tracy