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Golf Stretch Routine: Say Goodbye to Pain and Hello to Your Best Swing!

Super Six Rules to Stretch:

Introduction:

Hi, I’m Dr. Chris. I’m a practicing chiropractor and the founder of Muscle Care. With 55,000 patient visits a year, we understand pain. If you or anyone in your family are avid golfers, this mini-series of stretches will help tremendously. Remember, golf twists you to one side; these stretches will help reset and realign your spine to maintain your level of play throughout the entire game.

Stretches:

  • Backup Neck Stretch:
    • Stand with feet shoulder-width apart, pelvis square, and slight pelvic tilt.
    • Shoulders over hips, ears over shoulders.
    • Rotate face to the right, keeping the jaw parallel to the ground.
    • Avoid sharp pain and dizziness.
  • Front of Chest Stretch:
    • Extend right arm perpendicular to the ground and hook hand onto a wall.
    • Extend fingers backward to stretch forearm, hand, and chest.
    • Rotate body away from the stretching side.
    • Perform on both sides for balance.
  • Rotator Cuff and Posterior Shoulder Stretch:
    • Extend right arm across the body parallel to the ground.
    • Use left hand to pull the elbow close to the body.
    • Rotate torso, face, and neck towards the direction of fingers.
    • Repeat on the other side.
  • Front of Leg (Quadricep) Stretch:
    • Stand holding a wall with the right hand.
    • Pull left heel to the buttock, grabbing the ankle with the left hand.
    • Hold foot and heel close to the buttock, following the super six rules of stretch.
    • Perform on both sides.
  • Side of Leg (Iliotibial Band) Stretch:
    • Stand facing away from a wall, left hand on the wall for support.
    • Left foot planted, right foot crosses in front of left leg.
    • Push right hip towards the wall with the right hand.
    • Breathe deeply for 30 to 60 seconds to relax the tissue.
    • Perform on both sides.
  • Upper Back Stretch:
    • Reach around front, left hand on the back of the right hand, and push away.
    • Keep head straight, ears over shoulders.
    • Hold for 5 to 10 seconds, repeating 5 to 10 times.
  • Tricep Stretch:
    • Stand with feet shoulder-width apart, ears over shoulders, shoulders over hips.
    • Right arm reaches up, bends 90 degrees over the back of the head.
    • Use the left arm to pull the right elbow to the side, stretching the tricep.
    • Lean to the left to stretch the latissimus and tricep.
    • Perform on both sides.
  • Front of Shoulders Stretch:
    • Grab hands behind, lift hands away from the body, and reach back and up.
    • Hold for 20 to 30 seconds, opening the chest and shoulder girdle.
    • Keep

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