Golf Fit and Wellness

Want a Better Game? Get Golf Fit!
Home
About Us
Contact Us
Site Map
FAQ
Stretching 101
 

Stretching 101

 

 

Active and Passive Stretching

           

An Active stretch is any stretch that uses rapid motion. A Passive stretch is a stretch that uses slow motion or none at all.

 

 

Stretch Reflex

 

The stretch reflex is a reflex to help us prevent tearing our muscles. When the muscle reaches its threshold it tries to contract back to a safer length. If too much force is applied during this contraction it can lead to injury.

 

Ballistic Stretching

 

Ballistic stretching is a rapid, jerky, uncontrolled movement. During a ballistic stretch the body part is put into motion and momentum takes it through the ROM until the muscles are stretched to the limit. Some of the dangers of Ballistic stretching are;

 

  1. Increased danger of exceeding the extensibility limits of tissues involved.
  2. Higher energy requirements.
  3. Greater likelihood of causing muscular soreness than with static stretching.
  4. Activation of the stretch reflex.

 

Static Stretching

 

            The most commonly used form of stretching is Static stretching. A slow constant speed is used during static stretching, with the stretched position generally held for 30 seconds. Static stretching involves relaxing and simultaneous lengthening of the stretched muscle.  Thus the opportunity for injury is lower than during Ballistic Stretching.

 

Dynamic Stretching

 

            Dynamic stretching is not new but is less commonly used. It is similar to Ballistic stretching in the fact that it involves rapid movement but it is much more controlled. This is a common way to warm up for a sporting event, and usually closely resembles the motion used in that sport.

 

Stretching Routine

 

 

Sit and Reach

Sit with your legs straight out in front of you. Keep your knees straight reach toward your toes, relax and let your back curl to increase your stretch. Hold this stretch for five deep breaths, and then release it slowly.

 

Right One Leg Sit and Reach

            Sit with your legs straight out in front of you. Place your left foot by your right knee. Keeping your right leg straight, reach toward you right foot. If you can grab your foot pull your toes toward your right knee to stretch your calf muscle. Hold this stretch for five deep breaths, and then release it slowly.

 

Left One Leg Sit and Reach

Sit with your legs straight out in front of you. Place your right foot by your left knee. Keeping your left leg straight, reach toward your left foot. If you can grab your foot pull your toes toward your left knee to stretch your calf muscle. Hold this stretch for five deep breaths, and then release it slowly.

 

Hip Adductors

            Sit with the bottoms of your feet touching each other. Your knees should be pointing out to your sides. Lean forward and grab your ankles, place your forearms along your lower leg. Using your elbows push your knees toward the floor and lean forward till you feel the inside of your thigh stretch. Hold this stretch for five deep breaths, and then release it slowly.

 

 

Torso Stretch

Sit with your legs out in front of you. Place your right foot on the left side of your left thigh. Turn to your right, place the back of your left upper arm on the top of your right thigh. Use your left arm to push you into the stretch turning more to the right. Use your right arm to reach around your back side and pull you more into the stretch. Hold this stretch for five deep breaths, and then release it slowly. Change legs then perform the same stretch on your left.

     

 

Figure Fours

Lay on your back, legs straight out in front of you. Place the outside of your right ankle on the top of your left thigh. Raise your left leg up keeping your right leg crossed. Using your arms reach around the back of you left thigh interlacing you fingers so that your are pulling on the back of your femur. Pull your leg toward your chest until you feel the stretch in your bum. Hold this stretch for five deep breaths, and then release it slowly. Change legs then perform the same stretch to your other leg.

                

           

Ab Stretch with Hooked Legs

Lay on your back legs straight out in front of you and your arms stretched out to your sides. Your body at this point should look like a “t”.  Bring your feet toward you bum so that your knees are bent. Your feet should be as close to your bum as you can get them. Next, let your knees fall to the floor on your right side twisting through your torso. Hold this stretch for five deep breaths, and then release it slowly lifting your knees back up. Now drop your knees to your left side and hold for five deep round breaths.

    

 

Ab Stretch with Straight Legs

            This stretch is done the same as Ab stretch with hook legs, except you keep your legs straight.

    

 

 

Seated Sides

            Sit on the floor in an upright posture. Sit up tall. (straight back) Reach above your head with both arms, and lean first to your right side then to your left side. Hold each stretch for five deep round breaths.

          

 

Prone Shoulders 3 Ways

            Lay on your stomach legs straight and arms stretched out to your sides so your body looks like a “t”.  Using your left arm, push your left shoulder off the ground leaving your right arm in the same place. When you fill a stretch through your right chest, hold for five deep round breaths. Relax slowly move your right arm to a different angle and repeat, relax, move your right arm to a third different position and repeat. When you have completed with your right side do the same to your left side.

                                  

 

Scared Turtle Stretch 360°

            Sit in an upright position. Start by sitting on your right hand with your palm facing up. Drop your chin to your chest and slowly rotate your head to the left keeping your left ear close to your left shoulder. Keep rotating slowly until the back of your head is leaning toward the floor. Then slowly rotate back to the front. Change hands and repeat to the right.