FORE! Calling All Fathers!
Happy Father’s Day and happy golfing season!
With summer being in full “swing”, we want to give you some stretches to make every day feel like a “hole in one”!
Golfing is one of “The Greatest Game(s) Ever Played”, so let’s make sure your body feels great throughout the full 18.
What you’ll need:
Wall
Foam roller
Mat
Expand your range of motion with this easy stretch! Start on your knees and place the foam roller between your opposite knee and the wall. Face forward and extend your arms with your palms pressing into each other. Slowly open up your outside arm and you will begin to feel a mid/low back stretch. Be sure to keep your hips square forward, stay as tall through your spine as you can, and move with caution! Continue to move your arm forward and backward for 8-10 reps per side.. Switch and repeat!
What you’ll need:
Dumbbell
Pad/pillow
Mat
Strengthen and stretch your arms and thoracic spine with this exercise. Grab a pad or pillow, a dumbbell and lie flat on the ground. Place the pad/pillow next to you and rotate your body so your opposite leg rests on it. Then, grab the dumbbell and hold it over your shoulder with your arm bent. Press the weight up to the ceiling while rotating your shoulders to be stacked. Pull the dumbbell back down and repeat for 8-10 reps. Switch to the other side following all directions above and repeat!
What you’ll need:
Yoga block
Wall
Tight upper back? Find a yoga block and a wall to get some relief. Kneel on the yoga block an arms distance away from the wall. Round your shoulders forward and press into the wall with your fists. Be sure to stay upright to get the maximum amount of stretch!
What you’ll need:
Mat
Open up your low back and stretch your obliques with this stretch. Start off with your hands and knees on the floor. Begin to gradually shift your weight until one knee is off of the ground (stop when you feel a stretch). Be sure to stay balanced and move with control!
What you’ll need:
Mat
Yoga block (optional)
Open up your chest by beginning on your hands and knees. Step one leg up to meet your hands, then raise the same arm (step with your left foot, then raise your left arm). Watch your hand to achieve the maximum stretch - or look forward in case you get dizzy.
Optional: Use a yoga block to place your hand on if you do not want to go all the way down to the floor.
What you’ll need:
Dumbbell
Mat
Your mid/low back will thank you for this exercise! Strengthen your core by grabbing a dumbbell and lying flat on the ground. Bend your knees to be at a 90° angle while holding the dumbbell horizontally with both hands. Drop your knees to one side and move the dumbbell to the other. Be sure to only go as far as you are comfortable. Continue for 8-10 reps per side.
What you’ll need:
Nothing!
Begin with both feet together. Step one foot back while making sure your front knee and chest stay over your front foot. Open your arms wide to resemble a “T” position, then begin to rotate to the opposite side. Be sure to extend your opposite arm across your body to maximize the stretch (if you drop your right foot back, extend your right arm across your body and vice versa). Perform 8-10 reps and switch sides!
What you’ll need:
Golf club/Stick
Time to grab your clubs! Hold your golf club with both hands - one at each end with your palms facing down. Start with both feet together and step back with one foot into a lunge while making sure your front knee stays over your foot. Once your set up, begin to rotate to the opposite side slowly - maintaining your balance. Repeat for 8-10 reps and switch sides!
What you’ll need:
Wall
Golf club/Stick
Similar to the exercise above, begin with your back towards the wall, feet together & holding your golf club at both ends (Be sure there is a calf lengths distance between your back and the wall). Step one foot back, but this time you are going to place it on the wall behind you. Focus on keeping your front leg stacked directly underneath you. Begin to twist to the opposite side while holding your golf club and repeat for 8-10 reps. Switch sides and repeat. This will help with extending early!
These stretches and exercises are sure to keep you at the top of your golf game and help you to enjoy the summer with your family!
Happy Father’s Day to all of our awesome dads and good luck on the course!