GP Junior (Jul-Aug 19) Junior (July-Aug 19) | Page 27

Fitness
PIGEON
STRETCH
KNEELING
HIP FLEXOR
STRETCH
WARRIOR
HOLD
13
LUNGE WITH
SPINAL TWIST
8
10
PUPPY POSE
DOWN DOG
POSE
14
FROG
STRETCH
9
11
UPPER DOG
15
STANDING
TOE TOUCH
cool down process
should consist of low
intensity exercises,
static stretching and
some relaxing breathing
exercises.
12
THE WARM UP SHOULD BE CONSIST OF
DYNAMIC MOVEMENT, STATIC STRETCHES
AND MUSCLE ACTIVATION EXERCISES
The good 5 to 10 min of warm up helps
effi cient oxygen exchange between the
blood and muscles, and carbon dioxide
elimination is enhanced. Helps prevent
injury during your golf rounds, prepare
muscles to stretch, it prepares the heart for
the activity and prepare nerve to muscle
pathways and activate the muscles to fi re
during the golf swing.
Cool down is as important as the warm up,
most of the time people forget or get too
lazy to do cool down after the rounds.
Cooling down after the round indicates the
gradual slowing your level of activity. This
allows muscles to return to their normal
temperature and avoid injury. Return your
heart and breathing to normal gradually and
remove waste products from the muscles.
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Your cool down process should consist of
low intensity exercises, static stretching
and some relaxing breathing exercises such
as Pranayama.
Warm up and cool down is even more
important for occasional exercisers, or
those who tend to exercise intensely all
weekend, but then do little or no exercise
during the week to remain supple or
fl exible. They are those golfers who are
more prone to injuries.
GolfPlus Junior July-August 2019
27