Before hitting the paths, have your bike
properly fitted—the wrong fit leads to
soreness, no matter how ready your
body is for the activity.
Next, you want to make sure your
legs are strong enough, warmed up
and stretched out. Sitting on a bike also
puts a lot of strain on your back and
core. Leaning forward also strains your
neck and shoulders, which you’ll want
to loosen up with stretching to prevent
getting a kink in your neck. To fend off a
sore back and core, get off your bike and
put your hands on your hips to do some
gentle backward bends.
that don’t golf—perceive golf to be a
Lindsay, head physical therapist and
with golf, there are many different
levels [of intensity] in how we can
First of all, says Lindsay, golf is
kilometres when you golf. And even
though you have lots of breaks, a
typical golf game usually involves
The proper swing will also put a
load on our hips and knees, neck,
shoulders, elbows and forearm, so you
want to make sure you prepare all of
those parts of your body. Each stroke
is a full body workout, as well, putting
stress on the lower back.
REACH TO THE SKY
Stand straight with both arms at sides. In one smooth motion,
sweep arms up and above your head. Raise heels off the ground
and continue to reach up until you feel the stretch in your abs
and back. Lower arms and repeat 10 to 15 times.
Stand with hands on hips and feet hip-width apart. Take a big step
out to the right and squat towards that leg. Hold for one breath,
then stand and repeat to the left. Repeat eight to 10 times.
STANDING QUAD STRETCH
Stand straight. Bend right knee and hold right foot from behind
with right hand. If needed, hold onto something with left hand
for balance. Keep legs parallel, hold for 30 to 60 seconds and
release. Repeat with the left leg.
Stand with feet shoulder-width apart. Holding a golf club behind
your back, gently turn trunk to the right until you feel a stretch.
Hold for 30 to 60 seconds; return to centre. Repeat on left side.
Do four to five repetitions.
Pick up two golf clubs in right hand and stand as if going to hit a
ball. Gently move through the full motion of the swing, eight to 10
times. Switch clubs and your stance to the left hand and repeat.
Stand with hands over head, fingers clasped. Lean over to right,
stopping when you feel the stretch in your oblique muscles and
lower back. Hold for 30 to 60 seconds and repeat on left side. a
FOR MORE GOLF STRETCHES VISIT APPLEMAG.CA.