FITNESS
THE LAST ARTICLE CARRIED INFORMATION ON DEVELOPMENTAL / CORRECTIVE
STRETCHING AND MAINTENANCE STRETCHING PHASES.
I
n this issue, we shall discuss the PRE
and POST event stretching.
Many people do not possess the level
of fl exibility needed for optimal
swing mechanics. For others, such
factors as sitting for long periods of
time at work, old orthopedic injuries and
current aches and pains tighten them up in
just a span of few hours. For this reason,
everyone should participate in pre event
stretching and golf warm up exercises
which may include, METs, mobilizations,
Eldoa and Yoga for golf.
Pre event stretching should be performed
correctly, to get the most from your
body during golf. It could be driving
practice, lessons or actually playing the
game. If the wrong type of stretching is
performed on the wrong muscles, then
joint or muscle injury is likely. The
static stretching with prolonged holding
positions as traditionally prescribed to
athletes as part of their warm up (which
we use in developmental and maintenance
stretching phases) can actually sedate the
muscles being stretched.
HOW TO PERFORM PRE –
EVENT STRETCHING
Pre event stretching is performed without
the use of prolonged static holding
position. Dynamic stretching is the key.
With dynamic stretching you stretch
your tight areas without stopping, simply
moving into and out of the stretch position
repetitively until you loosen up. The key
things to remember are to never move fast
and never stop moving for more than a
second or two. When you keep moving the
brain constantly monitors the changing
length of the muscles. This prevents you
from experiencing joint destabilization
and coordination defi cits that can come
from stretching with prolonged static
holding techniques.
POST EVENT STRETCHING
Stretching after any athletic event is a
good means to reduce muscle soreness.
When muscles fatigue they tighten and
the blood fl ow through them is reduced.
Lumbar erector stretch ( LOW BACK ) (single knee to chest, Double knee to chest)
Lunge stretch (Used to stretch hip flexors)
28
GolfPlus Junior November-December 2019
90-90 hip stretch