back stretches
Last year I joined a golf club determined to become a half decent golfer. I find the game of golf to be less of a game and more of a discipline and liked both the physical and mental aspects of the activity. Unfortunately, I injured my lower back after playing just one round and thought immediately that I had just wasted a large amount of money on a membership that I was not going to be capable of using. Like most people I took to the internet to see if there were any remedies for my condition and after an extensive search I found the best approach was through some yoga based exercises. I developed my own routine and within two weeks the pain and soreness in my back was gone. I am playing golf two and sometimes three times a week now with no back pain. I make every effort to do my exercises at least three and sometimes four times a week and always do them before every game of golf.
Different things work for different people and I have found that the following exercises work best for me.
Camel Cat
Roll out the yoga mat and place yourself in a doggie position on the mat. Knees and arms perpendicular to the mat. Arms shoulder width apart and knees waist width apart. Slowly arch your back upward and hold that position for twenty (20) seconds. back stretches
Slowly release the arch of your back downward and hold that position for twenty (20) seconds. Slowly release and repeat one more time.
Up Dog Arch
Lying flat face down place the palms of your hands at chest level close to your body. Slowly push your upper torso upward with your arms arching your back in the process. Hold that position for twenty (20) seconds then slowly release and repeat.
Single Leg Raises
Lying face down with your hands by your side and your legs straight alternate raising each leg off the mat and hold for twenty (20) seconds. Repeat.
back stretches
Flat Back Push Down
Lay on your back with your hands behind your head. Raise your knees until your feet are flat on the mat. Gently push the arch of your back flat into the mat and hold for twenty (20) seconds. Repeat.
Arch Back Push Ups
While laying on your back raise your knees until your feet are flat on the mat. With your arms at your side slowly raise your butt upward arching your back and hold that position for twenty (20) seconds. Slowly release and repeat.
back stretches
45 Degree Leg
Lying on your back with your arms stretched out, raise both knees creating a forty-five (45) degree angle to your body then lower your knees to one side at forty-five (45) degrees to the floor and hold for twenty (20) seconds. Slowly bring your knees back to position and lower to forty-five degrees to the opposite side and hold for twenty (20) seconds. Repeat.
Hug Your Knees
Lying on your back hug your knees to your chest and hold for twenty (20) seconds then slowly release. Repeat.
Hug One Knee
Lying on your back hug your right knees to your chest and hold for twenty (20) seconds then slowly release. Then alternate to your left knee and hold for twenty (20) seconds then slowly release. Repeat.
90 Degree Leg Raises
Lying on your back raise each leg individually ninety degrees to the floor. Hold for twenty (20) seconds and repeat.
45 Degree Leg Drop
Lying on your back stretch your arms out to your sides. Raise your knees 90 degrees to the floor while keeping your legs bent at the knees 45 degrees. Slowly drop your knees to one side and onto the floor and hold for twenty (20) seconds. Raise your knees up and drop them to the floor on the other side and hold for twenty (20) seconds. Repeat once.
