Lower Back Stretching Techniques

By S.F. Heron
Stretching before and after golfing and other physical activity decreases the chance of injury.
Stretching before and after golfing and other physical activity decreases the chance of injury.

Stretching before performing any activity decreases the chance of injury. This applies to golf as well, despite the notion that this sport doesn't involve quick movement. You need stamina, flexibility, and strength to swing a club. The core muscles of the abdomen, lower back, hips, and pelvis support the body during every movement. Stretching the lower back for optimum performance can improve your range of motion, allowing for a more powerful swing. For maximum benefit, you should stretch every day of the week. Perform lower back stretches before you play your next match. Never bounce to extend the stretch or press your flexibility to the point of pain. Movements should be slow and steady to reap the most benefit from the stretch.

Prone Stretches

The following stretches involve lying on the floor for the exercise. It's best to perform these exercises for 10 minutes before you plan to perform any activity, including golf. Lie flat on your back on the floor and stretch your arms above your head. Keep the legs together and reach as far as you can above your head. Hold for 10 counts and release. Next, bend your knees until the feet rest flat on the floor. Tighten the abdominal muscles and press your lower back into the floor and hold for 10 seconds. Release and repeat five times.

Hands-and-Knees Stretches

Just observe a cat and you can envision one of the optimum techniques for stretching the lower back. Position yourself on your hands and knees. Don't dangle your head, but instead align your neck, back, and hips in a straight line. Arch your back carefully in a measured movement and hold for 10 counts. Release and round the back by pushing the stomach slightly out. Repeat this move five times. After completing the cat stretch, keep the position and lean your weight backward onto your legs, keeping the hands flat on the floor. You should feel the stretch along the lower back and sides. Hold for 10 counts, release, and repeat five times.

Knees-to-Chest Stretches

Multiple exercises exist to stretch the back while gently drawing the knees to the chest. These techniques should be used while lying on the floor. Position yourself flat with hands at your sides. Draw both knees to the chest and hold with your hands. You should feel the stretch in your lower back as it presses to the floor. Hold for five to 10 counts, release and repeat five times. Modify this move by stretching the lower back and hamstrings at the same time. Stretch the legs out straight and bend one knee toward the chest, grasping with both hands. Don't bounce during this movement. Gently pull the leg toward the chest for 10 counts. Switch legs to complete three to five stretches with each leg.

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