Prevention Exercises
Stretches by Golf Digest Professional, Advisor Ralph Simpson
1. SURRENDER
Lie down with your knees bent and lower back flat. Position your arms so your elbows are bent to 90 degrees as shown. Try to push your arms into the floor, leading with your wrists as you pull your shoulder blades together. Hold for five seconds. Do 10 reps.
2. SIT AND TWIST
Sit with a lift under your feet so your knees are higher than your hips. Turn, as shown, until there’s a stretch between your shoulder blades. (If you feel pain in your lower back, stop.) Hold for 60 seconds. Turn to the opposite side. Hold for another 60 seconds.
3. Ts AND Ys
Lie on a physio ball so it’s under your navel. Extend your arms out, thumbs up, to create the letter T and then up for a Y. Hold each position for five seconds, and repeat for 30 to 60 seconds. Rest for a minute, and do it four more times.
Source: Golf Digest, December 2010