sets of 15 on each side. For added intensity, add an ankle weight. WARM UP BEFORE YOU SWING
Just before you play, be sure to warm up well. The best way to warm up is to make movements similar to the movements you will use in the game. So do some leg swings and arm circles. Circle your hips like you are hula-hooping. Hold your arms out slightly and twist so your arms wrap around you one way and then the other, for a gentle twist. Pick up your smallest club and do a few short half-swings. Work your way up to bigger swings with larger clubs. If you are delayed for a very long time between holes, stay loose with some of these moves. STRETCH AFTERWARD After you finish your round, take a few minutes to stretch those same muscles you used. • Rotation stretch : Put a club across your back and bend your elbows behind the club. With feet shoulder-width apart, rotate to one side until you feel a stretch. Hold for a count of 10 seconds. Repeat on the other side. Repeat both sides two more times.
ROTATION STRETCH
OVERHEAD SIDE-BEND STRETCH
• Overhead side-bend stretch: Hold your club with your hands wider than shoulder width, and lift the club above your head. With feet shoulder-width apart, bend to one side until you feel a side stretch. Hold for 20 seconds. Repeat on the other side. Repeat both sides two more times. • Shoulder and triceps stretch: Hold a club vertical with one hand, with your hand just over shoulder height. With the other hand, grab the club from behind near your waist. Bring your hands as close together as you can and feel the stretch. Hold for 20 seconds each side. Repeat twice.
YOUR RECOVERY STARTS AT PREMIER PLACE
100 Glenview Place • Naples, Florida 34108 239-431-2657 • glenviewnaples.com
Rehabilitative Therapies • Skilled Nursing Care • Short-term & Long-term Care 5-Star Quality Care • Private Rooms • Fine Dining
License #SNF17509
30 NAPLES HEALTH APRIL - JUNE 2019
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