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Stretch daily to loosen your problem areas. Aim to stretch three to five times on each side, holding each stretch for up to one minute, said Mr Darek Lim, Senior Physiotherapist, Changi Sports Medicine Centre and Singapore Sports Medicine Centre.
Problem: Rounded upper back
Get into set-up position. Check that the club shaft is placed vertically down the spine. It should meet at two points – your upper back and lower back near the waist. (Picture 1)
Exercise: Clasp both hands to cradle the neck, making sure the elbows meet in front. Then raise the head and neck towards the ceiling. Alternatively, lie on the floor with knees bent, and arch the upper body over a rolled-up towel placed horizontally on the floor. (Picture 2)
Problem: Poor core strength
Lie on the floor and stretch out both legs. Core muscle strength needs to be worked on if you can’t lift your legs at a 45-degree angle for 20 seconds.
Exercise: Do the front plank, similar to the push-up. Keeping your neck, torso and legs in a straight line, slowly lift yourself off the ground with elbows bent at 90 degrees, and hold for 30 seconds to one minute.
Problem: Stiff hip joint
In set-up position, try to get the front of your feet to form a right angle, with the toes facing one another.
Exercise: Cross the right leg over the left, with the right ankle on the left knee. Push the left knee down and bend forward until the hip feels stretched. (Picture 3)
Problem: Poor knee control
Stand on one leg and do three squats without wobbling or falling over. If this is impossible to do, start by using the golf club for support.
Exercise: Front squats and lunges, balancing on one bent knee at a time. |