Foundation Mobility (50 min)

Transcription

1 Foundation Mobility (50 min) Protection (10 min) Exercise Reps Duration (s) Wrist Abduction 12 ea 60 Wrist Adduction 12 ea 60 Wrist Pronation and Supination 10 ea 60 Wrist Pronation and Supination (Reverse Grip) 8 ea 60 Wrist Extension 10 ea 60 Wrist Flexion 10 ea 60 Shoulder Retraction Heels and Toes Toes and Heels Heel Touch 10 ea golfloopy.com. All rights reserved. Page 1 Version

2 Movement (15 min) Exercise Reps Duration (s) Cobra 6 60 Cats and Dogs 6 60 Floor Angel Bent Knee Fall Out 6 ea 60 Shoulder External Rotation 6 ea 60 Rotator Cuff Dribble 30 ea Progressive Core Rotation to Lateral Flexion (Seated) 2 ea 60 Supine Pelvic Tilt Core Disassociation Pelvic Disassociation Reverse Woodchop 6 ea 60 Hip Crossover 6 ea 60 Spider-Man Push-Up (Elevated) 12 ea golfloopy.com. All rights reserved. Page 2 Version

3 Recovery & Regeneration (20 min) Exercise Reps Duration (s) Foam Roller Hamstring Foam Roller Glutes Foam Roller IT Band Foam Roller Quadriceps Foam Roller Lower Back Thoracic Spine Extension and Rotation Hamstring Rope Stretch 8 ea Calf Rope Stretch 8 ea Hip Flexor Rope Stretch 8 ea Glute Rope Stretch 8 ea Shoulder and Triceps Stretch 8 ea Hip Adductor Stretch 8 ea Hip Flexion (Hands and Knees) 8 ea Stretch 8 ea Shoulder Internal Rotation (Side Lying) 8 ea 2014 golfloopy.com. All rights reserved. Page 3 Version

4 Exercise Descriptions Wrist Abduction Exercise Start by standing in perfect posture, your arms down beside your body, holding a golf club in your left hand, the club head pointing at the ground in front of you. Keeping your arm still and elbow straight, lift the club head towards the sky. Slowly return to the starting position. Repeat with the other hand. Limit the movement to your wrist. You should feel it working your forearm. Wrist Adduction Exercise Start by standing in perfect posture, your arms down beside your body, holding a golf club in your left hand, the club head pointing at the ground behind you. Keeping your arm still and elbow straight, lift the club head towards the sky. Slowly return to the starting position. Repeat with the other hand. Limit the movement to your wrist. You should feel it working your forearm. Wrist Pronation and Supination Exercise Start by standing in perfect posture, your left arm bent at 90 degrees in front of your body, holding a golf club in your left hand, the club head pointing at the sky. Keeping your arm and elbow stationary, slowly turn your palm to face the ground. Slowly reverse direction until your palm faces the sky. Repeat for the desired number of repetitions on each side. Repeat with the other hand golfloopy.com. All rights reserved. Page 4 Version

5 Limit the movement to your wrist. You should feel it working your forearm and elbow. Wrist Pronation and Supination (Reverse Grip) Exercise Start by standing in perfect posture, your left arm bent at 90 degrees in front of your body, holding a golf club in your left hand, the club head pointing at the floor. Keeping your arm and elbow stationary, slowly turn your palm to face the ground. Slowly reverse direction until your palm faces the sky. Repeat for the desired number of repetitions on each side. Repeat with the other hand. Limit the movement to your wrist. You should feel it working your forearm and elbow. Wrist Extension Exercise Start by sitting on a bench or chair, holding a dumbbell in your right hand, your right forearm resting on the top of your right thigh for stability, and your palm facing the ground. Slowly lift the dumbbell by extending your wrist as far as you can. Hold for one deep breath, in and out, then slowly relax back to the starting position. Repeat with the other hand. Limit the movement to your wrist. You should feel it working your forearm. Wrist Flexion Exercise Start by sitting on a bench or chair, holding a dumbbell in your right hand, your right forearm resting on the top of your right thigh for stability, and your palm facing upwards. Slowly lift the dumbbell by flexing your wrist as far as you can. Hold for one deep breath, in and out, then slowly relax back to the starting position. Repeat with the other hand golfloopy.com. All rights reserved. Page 5 Version

6 Limit the movement to your wrist. You should feel it working your forearm. Shoulder Retraction Exercise Start by standing in perfect posture, with your arms raised at shoulder-height straight in front of you. Slowly push your hands as far away from you as possible by pushing your shoulder blades apart, away from your spine. Keeping your arms straight, slowly bring your hands towards you by squeezing your shoulder blades together, towards your spine. The movement is initiated entirely by your shoulder blades, not your spine. Keep your torso stationary and your back straight. Don t shrug your shoulders, keep them down, away from your ears throughout the movement. You should feel it working your shoulders and upper back. Heels and Toes Exercise Start by lying face-up on the floor, with your arms out at your sides, and your legs lifted straight above you, feet together. Keep your toes touching as you slowly rotate through your hips to separate your heels from each other. Rotate through your hips back to the starting position. Keep your legs straight and your feet together at the toes throughout the movement. Initiate the movement with your hips. You should feel it working your hips, and to a lesser extent your abdominal muscles golfloopy.com. All rights reserved. Page 6 Version

7 Toes and Heels Exercise Start by lying face-up on the floor, with your arms out at your sides, and your legs lifted straight above you, feet together. Keep your heels touching as you slowly rotate through your hips to separate your feet from each other at the toes. Rotate through your hips back to the starting position. Keep your legs straight and your feet together at the heels throughout the movement. Initiate the movement with your hips. You should feel it working your hips, and to a lesser extent your abdominal muscles. Heel Touch Exercise Start by lying on your back, with both legs in the air, your hips and knees bent 90 degrees. Keeping your knee bent 90 degrees, slowly lower your left leg until your heel touches the ground. Return to the start position and repeat with your right leg. Repeat for the desired number of repetitions with each leg. Do not allow your lower back to move during this exercise. Cobra Exercise Lie on your front with your hands placed on the floor outside of your shoulders. Keep your shoulders in good posture (don t shrug) and your pelvis on the floor. With your hands pushing on the ground, gently lift yourself so that the chest and head are pointing forward. Raise your upper body only as far as is comfortable for your back. Hold for a few seconds, then slowly return to the start position. This exercise must be performed within tolerance. Never attempt to press up beyond your ability or to the point of pain golfloopy.com. All rights reserved. Page 7 Version

8 Cats and Dogs Exercise Get down on all fours with your weight evenly distributed. Start with your knees under your hips. Your hands directly underneath your shoulders. Arms slightly bent. Your hands, shoulders, hips, knees and feet on each side of your body in a line. Your head and neck in a straight line with your spine. In one fluid movement, round your back up as high as you can, pull your belly button to your spine, and bring your hips forwards. Tuck your chin into your chest and inhale, breathing deeply. Hold this position for one second and feel the stretch across all your back. Now lift your head until you re looking forwards. Exhale, squeeze your shoulder blades together, and relax your stomach, arching your lower back down toward the floor as you do so. Hold this position for one second and feel the front of your body stretching. Return to your starting position. Don t bend your elbows or rock forwards or backwards during this exercise. After a few repetitions, you will feel very limber and energized. Floor Angel Exercise Start lying on your back, with your knees and hips flexed and your feet flat on the ground, your arms out to your sides and elbows bent at 90 degrees. Slowly slide your arms up over your head while keeping your elbows and wrists flat on the ground. Return to the starting position and repeat for the desired number of repetitions. Only move your arms as far as you can without losing your neutral spinal position. Keep your shoulder blades pressed against the ground and your abdominal muscles engaged throughout the movement. You should feel it challenging your shoulder mobility golfloopy.com. All rights reserved. Page 8 Version

9 Bent Knee Fall Out Exercise Start by lying on your back with your knees bent, your heels on the ground, and your toes lifted up towards your shins. Keeping your right leg still, let your left leg slowly fall to the side towards the ground. Let your leg fall only as far as you can without moving your pelvis. Return to starting position and repeat on the other side. Repeat for the desired number of repetitions with each leg. Keep your abdominal muscles engaged and push your body against the ground for stability. Do not let your pelvis move throughout the movement. You should feel it working your abs and stretching your groin. Shoulder External Rotation Exercise Start by standing tall in perfect posture, your knees slightly bent, feet hip-width apart. Hold a golf club in the fingers of your left hand and down the outside of your humerus, just above the elbow, with your arm bent at 90 degrees at the elbow, and your elbow up in front of your shoulder. Hold the bottom end of the club with your right hand. This is the starting position. Keep your left elbow still as you slowly push the back of your left wrist to the left, rotating your forearm and the golf club around your elbow. Once you have rotated your forearm around your elbow as far as you can, pull on the golf club gently with your right hand, keeping your left elbow still, to increase the stretch. Hold the stretch for 2 seconds, and slowly return to the starting position. Switch sides and repeat. Start with a small range of motion and try to gradually increase it with each rep. Try to keep the elbow of your stretching arm completely still, and don t let it straighten as you pull on the golf club. You should feel a stretch in your shoulder and upper arm golfloopy.com. All rights reserved. Page 9 Version

10 Rotator Cuff Dribble Exercise Start by standing in an athletic position, facing wall just in front of you, holding a medicine ball in one hand above your head and out to one side, with your shoulder and elbow flexed to 90 degrees. Moving nothing but your arm, dribble (bounce) the ball against the wall for the desired number of repetitions. Repeat with the other arm. Try to keep your torso, shoulder and elbow as stable as you can, limiting the movement to your forearm and hand rotating around your elbow. Keep your abdominal muscles engaged, chest up, back flat, and your shoulder blades back and down. You should feel it working your shoulder. Progressive Core Rotation to Lateral Flexion (Seated) Exercise Start by sitting on a bench, with your hands clasped behind your head, your elbows out and in line with your ears, and a medicine ball held firmly between your knees. Engage your abdominal muscles to stabilise your spine. Keeping your hips still and your chest up, rotate your torso to the left. Once you feel the stretch in your core, pause and laterally flex your spine, crunching your left elbow down towards the ground. Reverse the crunch, straightening your spine, and rotate your torso farther to the left, then repeat the crunch. Reverse the crunch, rotate your trunk slightly farther one more time, and repeat the crunch a third time. Return to the starting position to complete 1 rep. Complete the set of reps on one side before repeating on the other side. Try to keep your hips still throughout the movement. You should feel a stretch through your torso and upper back golfloopy.com. All rights reserved. Page 10 Version

11 Supine Pelvic Tilt Exercise Start by lying on your back on a matted surface, your feet flat on the floor with your hips and knees bent to approximately 45 degrees. Fold your arms in front of your chest, and relax your back. Exhale as you pull your belly button back toward your spine, lifting your buttocks and pressing your lower back firmly against the floor. Hold this position for 3 seconds. Inhale as you return to the start position. Core Disassociation Exercise Start by standing with the perfect stance width and spine angle. See Drill 102 Perfect Golf Stance Width and Ball Position and Drill 103 Perfect Golf Spine Angle. Don t tilt your spine away from the target for this exercise. Stand with your arms folded in front of your chest. Without moving your pelvis or hips, slowly turn your upper torso (chest and shoulders) to the right. Hold that position for a second, then return your chest to the midline, and repeat to the left. Make sure that you maintain perfect posture throughout this drill, keep your shoulders back, your back straight, and your abdominal muscles engaged. Perform this drill in front of a mirror to make sure your pelvis and hips do not move as you turn your shoulders and chest. With practice you should be able to do this without feeling that you need to resist with your pelvis and hips you are learning to rotate your upper and lower torso independently. If, at first, you find it difficult to turn your torso very far without pulling your hips with you, then try this drill while sitting on a chair, with your feet planted on the floor, and really concentrate on the feeling of your obliques pulling you around. Also, it is important to keep working on the Pelvic Disassociation Exercise to develop your muscle control. Make sure that you do not push with your trailing shoulder, both shoulders should remain connected but totally passive, the movement is made by pulling with your obliques. Place your fingertips lightly on each shoulder so that you can feel if your shoulders try to push. Concentrate on your core, especially your obliques, isolating the movements to your trunk golfloopy.com. All rights reserved. Page 11 Version

12 Your legs should not move at all. You should find that, with practice, you are able to turn your shoulders 45 degrees each way using only your abdominal muscles. Pelvic Disassociation Exercise Start by standing with the perfect stance width and spine angle. See Drill 102 Perfect Golf Stance Width and Ball Position and Drill 103 Perfect Golf Spine Angle. Don t tilt your spine away from the target for this exercise. Stand with your arms folded in front of your chest. Without moving your shoulders or chest, slowly turn your pelvis and hips to the right. Return your pelvis to the midline, and repeat to the left. Repeat for the desired number of repetitions in each direction. Make sure that you maintain perfect posture throughout this drill, keep your shoulders back, your back straight, and your abdominal muscles engaged. Try this exercise in front of a mirror to make sure your shoulders and chest do not move as you turn your pelvis and hips. Place your fingertips lightly on each shoulder so that you can feel when your shoulders try to move. It s okay if your knees move as they are pulled around by your hips, but don t actively push with your legs. The primary feeling should be of pulling your pelvis around with your obliques. Concentrate on your core, especially your obliques, isolating the movements to your lower back, hips and pelvis. Reverse Woodchop Exercise Start by standing, holding a medicine ball in front of you with both hands, your feel shoulderwidth apart and your knees slightly bent. Reach down with the ball away from your body, outside your left thigh just above the knee. Slowly lift the ball diagonally up, rotating your torso and reaching overhead to your right. Slowly return to the starting position and repeat for the desired number of repetitions golfloopy.com. All rights reserved. Page 12 Version

13 Repeat in the other direction. Keep your chest up, your back straight and your abdominal muscles engaged. Keep your shoulder blades pulled down and back throughout. You should feel it working your abs, obliques and shoulders (deltoids). Hip Crossover Exercise Start by lying face up on the ground with your arms out to your sides, your knees bent, and your feet flat on the ground. Let your knees fall to your left Reverse the movement and let your knees fall to your right. Keep your shoulders on the ground, your knees together, and your abdominal muscles engaged. Do not let your knees touch the ground. You should feel it stretching and working your core. For a more challenging version of this exercise, try the Hip Crossover (Feet Up) Exercise. Spider-Man Push-Up (Elevated) Exercise Start in a modified push-up position with your hands on a bench and your and toes on the ground, your legs and back straight, forming a straight line from your ears to your ankles. The heels of your hands should be beneath your shoulders with your palms flat on the floor. In one fluid movement, lower your chest towards the floor and lift your right foot, bending your right knee up towards your right hand. Try to get your inner thigh parallel to the ground. Press back up and return your leg to the starting position and repeat on the other side. Repeat for the desired number of repetitions with each leg. Keep your back straight and your abdominal muscles engaged, press the whole of your hands firmly into the floor. Try to limit the movement of your pelvis, using mostly your hips to lift your legs golfloopy.com. All rights reserved. Page 13 Version

14 Keep your shoulder blades pulled down throughout (keep them away from your ears). At the top of the movement, push your shoulder blades away from each other in plus position (as far forwards as possible). Keep your head in a neutral position, with your eyes looking at a point on the floor under you. You should feel it working your abs, obliques, arms, chest, shoulders and hip flexors. Foam Roller Hamstring Exercise Sit on the ground with your legs straight, a foam roller under your right thigh, and your left leg crossed over your right. Lift your buttocks off the ground, supporting your weight with only your hands and the foam roller. Keep your abdominal muscles engaged. Roll along the full length of your hamstrings, from the back of your knee to just below your buttocks. Turn your toes in and out out to work inside and outside of your hamstrings. Repeat with the roller under your other thigh. To begin with, you may find this exercise easier if you uncross your legs and have both thighs on the foam roller at once, as shown at the start of the video in Figure 1, thus placing less weight on each thigh. Work the foam roller back and forth, gliding your hamstrings over the foam roller, for 30 to 60 seconds on each leg. As you work you ll discover muscle spasms and tender pressure points, hold on each pressure point for an additional 30 seconds until the muscle releases from spasm. The first time you perform this exercise, it might be a little painful, just like a professional sports massage would be, but that s just a sign that you stand to benefit enormously from it. After the first few sessions, it will start to become considerably easier and more comfortable. The better it feels, and the less it hurts, the better the quality of your muscle tissue. Only go as deep as you can tolerate, and slowly build up the amount of time you spend on this exercise golfloopy.com. All rights reserved. Page 14 Version

15 Foam Roller Glutes Exercise Sit with one buttock on a foam roller, using your feet and hands to help support you, but placing as much weight on the foam roller as you can tolerate. Roll along the length of your glutes, from the top of the back of your thigh to your lower back. Turn your knee in and out out to work inside and outside of your glutes. Repeat with the roller under your other buttock. You can also cross the leg of the buttock being massaged over the other knee to help you get deeper into the muscles. Work the foam roller back and forth, gliding your glutes over the foam roller, for 30 to 60 seconds on each buttock. As you work you ll discover muscle spasms and tender pressure points, hold on each pressure point for an additional 30 seconds until the muscle releases from spasm. The first time you perform this exercise, it might be a little painful, just like a professional sports massage would be, but that s just a sign that you stand to benefit enormously from it. After the first few sessions, it will start to become considerably easier and more comfortable. The better it feels, and the less it hurts, the better the quality of your muscle tissue. Only go as deep as you can tolerate, and slowly build up the amount of time you spend on this exercise. Foam Roller IT Band Exercise Start by lying on your side, with a foam roller under the outside of one thigh, using your other leg and arms to support you. Roll along the length of the outside of your thigh, from your hip to just above your knee. Repeat with the roller under your other thigh. Work the foam roller back and forth, gliding your thigh over the foam roller, for 30 to 60 seconds on each thigh. As you work you ll discover muscle spasms and tender pressure points, hold on each pressure point for an additional 30 seconds until the muscle releases from spasm. The first time you perform this exercise, it might be a little painful, just like a professional sports massage would be, but that s just a sign that you stand to benefit enormously from it. After the first few sessions, it will start to become considerably easier and more comfortable. The better it feels, and the less it hurts, the better the quality of your muscle tissue golfloopy.com. All rights reserved. Page 15 Version

16 Only go as deep as you can tolerate, and slowly build up the amount of time you spend on this exercise. Foam Roller Quadriceps Exercise Start by lying face down, with a foam roller under the front of one thigh and your other leg to the side. Use your forearms to help support your weight, keep your abdominal muscles engaged, and place as much weight on the foam roller as you can tolerate. Roll along the quadriceps from your hip to just above your knee. Turn your toes in and out to work the inside and outside of your quadriceps. Repeat with the roller under your other leg. To begin with, you may find this exercise easier if you massage both legs at once, with both legs on the foam roller, thus decreasing the pressure on each thigh. For a really deep massage, you can cross your other leg over the back of the leg being massaged to increase the compression on your quadriceps. Work the foam roller back and forth, gliding the front of your thigh (your quadriceps) over the foam roller, for 30 to 60 seconds on each leg. As you work you ll discover muscle spasms and tender pressure points, hold on each pressure point for an additional 30 seconds until the muscle releases from spasm. The first time you perform this exercise, it might be a little painful, just like a professional sports massage would be, but that s just a sign that you stand to benefit enormously from it. After the first few sessions, it will start to become considerably easier and more comfortable. The better it feels, and the less it hurts, the better the quality of your muscle tissue. Only go as deep as you can tolerate, and slowly build up the amount of time you spend on this exercise. Foam Roller Lower Back Exercise Start by lying face up with a foam roller under the middle of your back. Support your head with your hands, use both feet to help support your weight, lifting your buttocks off the ground, and place as much weight on the foam roller as you can tolerate. Roll along the middle of your back down to the base of your spine golfloopy.com. All rights reserved. Page 16 Version

17 Work the foam roller back and forth, gliding your lower back over the foam roller, for 30 to 60 seconds. As you work you ll discover muscle spasms and tender pressure points, hold on each pressure point for an additional 30 seconds until the muscle releases from spasm. The first time you perform this exercise, it might be a little painful, just like a professional sports massage would be, but that s just a sign that you stand to benefit enormously from it. After the first few sessions, it will start to become considerably easier and more comfortable. The better it feels, and the less it hurts, the better the quality of your muscle tissue. Only go as deep as you can tolerate, and slowly build up the amount of time you spend on this exercise. Thoracic Spine Extension and Rotation Exercise The video in Figure 1 is a quick demonstration of this exercise, but you should take your time with each part of this movement, spending more time on whatever areas feel the tightest each day. Start by lying face up with a foam roller under the middle of your back. Cross your arms in front of you and point your elbows at the sky. Use both feet to help support your weight, lifting your buttocks off the ground, and place as much weight on the foam roller as you can tolerate. Keep your abdominal muscles engaged. Work the foam roller up and down, gliding your back over the foam roller, from the middle of your back up to your shoulders. Do this for 30 to 60 seconds, lingering on the tender spots to reduce muscle tightness in the soft tissues around the thoracic spine. Now roll up and down your upper back, trying to pause at each vertebral segment and extend your back around the foam roller roll up or down about an inch (2.5cm) at a time and then use the foam roller as a fulcrum, keeping your lower back stable, bend your upper back around the foam roller. Extend your thoracic spine as far as it will go each time, pausing on the painful parts. Once again work the foam roller up and down, gliding your back over the foam roller, from the middle of your back up to your shoulders, lingering on the tender spots to reduce muscle tightness in the soft tissues around the thoracic spine. Finally, extend your arms out in front of you and work on rotation by rolling up and down your upper back, again pausing at each vertebral segment and using the foam roller as a fulcrum, keeping your lower back stable as you rotate your upper back. Complete the stretches to one side before you work down your back again rotating to the other side. Make sure to roll neither your neck nor your lower back; just keep it to the thoracic spine. You can roll slowly or more quickly, lingering on the tender spots. Keep your abdominal muscles engaged throughout golfloopy.com. All rights reserved. Page 17 Version

18 The movements must come from the thoracic spine and not the lumbar spine. As your mobility improves you can try to combine the movements and add a small amount of extension as you rotate. This exercise must be performed within tolerance. Never attempt to press up beyond your ability or to the point of pain. Hamstring Rope Stretch Exercise Start by lying in a supine position (on your back, face up), with a rope wrapped around your left foot. Actively lift your straight left leg as far as you can, and then gently pull on the rope to assist the stretch. Exhale and hold for 2 seconds. Relax and then repeat for the desired number of repetitions. Repeat with the other leg. Start with a small range of motion, and gradually try to increase the stretch with each rep. Keep your non-working leg flat on the ground, pushing your heel as far away from your head as possible and contracting your glutes. You should feel it stretching your hamstrings, as well as the hip flexors of the non-working leg. Calf Rope Stretch Exercise Start by lying in a supine position (on your back, face up), with one leg straight and held in air, with a rope wrapped around your foot. Actively pull your toes towards your shin as far as you can, and then gently pull on the rope to assist the stretch. Exhale and hold for 2 seconds. Relax and then repeat for the desired number of repetitions. Repeat with the other foot. Start with a small range of motion, and gradually try to increase the stretch with each rep. Keep your non-working leg flat on the ground, pushing your heel as far away from your head as possible and contracting your glutes golfloopy.com. All rights reserved. Page 18 Version

19 You should feel it stretching your Achilles tendon. Hip Flexor Rope Stretch Exercise Start by lying in a prone position (on your front, face down), with a rope wrapped around your right foot. Actively lift your right heel to your right glutes, while contracting your glutes and lifting your right thigh off the ground as far as you can, and then gently pull on the rope with your right hand to assist the stretch. Exhale and hold for 2 seconds. Relax and then repeat for the desired number of repetitions. Repeat with the other leg. Start with a small range of motion, and gradually try to increase the stretch with each rep. Keep your back straight, do not hyper-extend your back as you stretch. You should feel it stretching your quadriceps and hip flexors. Glute Rope Stretch Exercise Start by lying in a supine position (on your back, face up), with a rope wrapped around your left foot and around the outside of your left leg. Actively bring your left leg across your body as far as you can, and then gently pull on the rope with your right hand to assist the stretch. Exhale and hold for 2 seconds. Relax and then repeat for the desired number of repetitions. Repeat with the other leg. Start with a small range of motion, and gradually try to increase the stretch with each rep. Keep your toes pointed to the sky, your back straight, and your shoulders on the ground. Keep your non-working leg flat on the ground, pushing your heel as far away from your head as possible and contracting your glutes. You should feel it stretching the outside of your thigh golfloopy.com. All rights reserved. Page 19 Version

20 Shoulder and Triceps Stretch Exercise Start by standing tall in good posture, your abdominal muscles engaged and your chest up. Hold a golf club vertically behind your back, with your right hand over your left, an overhand grip with your right hand, underhand with your left. Reach down and back with your right hand, as far as you can, then give gentle assistance by pulling down with your left hand, exhale and hold the stretch for 1 deep breath, in and out, and allow the tension to release. Now reach up and back with your left hand, as far as you can, then give gentle assistance by pulling up with your right hand, exhale and hold the stretch for 1 deep breath, in and out, and allow the tension to release. Complete the desired number of repetitions before switching hands and repeating. You will feel a stretch through the triceps of the top arm and the shoulder of the bottom arm. Maintain perfect posture, keeping your abdominal muscles engaged throughout. The narrower apart on the golf club your hands are, the deeper the stretch. Perform this exercise for 30 seconds as part of the Golf Loopy Perfect Warm Up routine. Hip Adductor Stretch Exercise Start by sitting on a mat, your knees up in front of your chest, feet together on the floor. Let your knees drop apart to the sides, and reach between your legs to grasp your ankles and hold your feet firmly together. Actively push your knees out and down as far apart as you can, and then gently push the insides of your thighs with your elbows to assist the stretch. Exhale and hold for 2 seconds. Relax and then repeat for the desired number of repetitions. Start with a small range of motion, and gradually try to increase the stretch with each rep. Keep your back straight and your abdominal muscles engaged. You should feel it stretching the inside of your thighs golfloopy.com. All rights reserved. Page 20 Version

21 Hip Flexion (Hands and Knees) Exercise Start on your hands and knees, with your hands directly beneath your shoulders, and your knees under your hips. Pull your belly button into your spine, while maintaining a natural curve in your lower back. Move your hips backwards until you start feeling your pelvis rotating. Return to the start position and repeat for the desired number of repetitions. Try to hold your pelvis still throughout the range of motion. Pull your hands back into the ground to help engage your torso. You should be able to breathe normally throughout this movement. You should feel it working your lower back and mobilising your hips Stretch Exercise Start by lying on the floor on your right side, with your arms out straight in front of your chest, hands together, shoulders vertical. Your right leg should be straight out in line with your body, and your left leg out in front of you, bent at the knee, with your left hip flexed at about 90 degrees. Press your left knee into the ground. Keep your left knee and right arm pressed on the ground, and your hips still, as you rotate your chest and straight left arm back to your left, trying to put both shoulders flat on the ground. Slowly exhale, feeling the stretch, and return to the starting position. Switch sides and repeat. Your chest should feel tall, with no sense of your torso being flexed or crunched. Fire the muscles of your back to rotate your upper body. Keep your shoulder blades back and down, your abdominal muscles engaged and your back flat throughout. You should feel a stretch all the way from your chest down to your groin golfloopy.com. All rights reserved. Page 21 Version

22 Shoulder Internal Rotation (Side Lying) Exercise Start by lying on the floor on your right side, with your upper right arm out straight in front of your chest, perpendicular to your torso, and your elbow bent at 90 degrees, your fingers pointing towards the sky and palm facing your feet. Keep your shoulder and elbow in position as you slowly rotate your upper arm, pushing your palm towards the ground as far as possible. Gently press your palm further towards the ground with your left hand to assist the stretch. Slowly exhale, feeling the stretch for no more than 2 seconds, and return to the starting position. Repeat for the desired number of repetitions, gradually trying to increase your range of motion each time. Switch sides and repeat. Actively try to rotate your palm towards the ground throughout the movement. Keep your shoulder firmly on the ground, your shoulder blades pulled back and down, and your chin tucked in towards your bottom arm. You should feel a stretch in the back and inside of your shoulder golfloopy.com. All rights reserved. Page 22 Version