4 Best Dynamic Chiropractic Chest Stretches for Golfers

I  Forward Lunge with Open Torso

Oblique flexibility is important for good posture and back function. When your obliques aren’t active, more stress is placed on the lower back. This stretch lengthens the oblique muscle and improves flexibility.

1.Engage your core to stabilize the spine and pull your shoulder blades together.Step forward with your left leg and keep a slight bend in the right knee behind you. Slowly shift your body weight onto the front foot and find your balance without wobbling. 

2.Raise your right arm high overhead. Avoid driving your hips forward Lower your hips toward the floor. Continue lowering your body to a comfortable position,or until your thigh becomes parallel to the floor. Return to the start position by firmly pressing off with the front leg.Repeat on the opposite side.

II  Triangle Pose

This basic yoga pose builds strength, stability, and balance. Don’t be intimidated by the degree of movement—it’s best approached as an ongoing experiment.Focus your mind on the steadiness of the feet and legs, the expansion of the torso, and the evenness of the arms and legs.

1.Begin with your feet about 3 feet apart.Turn your left foot in slightly to the right and your right foot out 90 degrees. Keep the center of the right kneecap in line with the right ankle. Raise your arms parallel to the floor,shoulder wide, palms down.

2.Exhale and extend your torso to the right directly over the leg, bending from the hip joint, not the waist. Rest your right hand on your shin or ankle. Stretch your left arm toward the ceiling and let your eyes follow the left hand. Stay in this pose for 30 to 60 seconds and repeat on the opposite side.1 2

EASIER: Use a block or stack of blocks along the outside of your foot for a more comfortable bend at the waist.

III   Side Overhead Reach on Stability Ball

The stability ball not only adds a balance component to this stretch, it allows you to create a greater angle along the entire side of the body you’re stretching.Use the stretch to add a bit of a challenge to your flexibility routine.

1.Lying on your right side on a stability ball, place your right hand on the floor beside the ball. Reach your right leg behind your torso with the outside of the foot on the ground. Cross your left leg over your right,and with a bent knee, place your left foot flat on the floor.

2.To move into the full position, reach your left arm up over your head.Straighten your left leg out and reach upward to feel the stretch along the left side of your torso. Hold for 20 to 30 seconds and repeat 3 times before switching sides.

IV  Dynamic Chest Movement

Dynamic movements prepare your joints for activity. The repeated muscle stretch and contraction provides a thorough warm-up through a wide range of motion. 

Golfers and racket sport players will appreciate the feel of this stretch.

1.Start with your feet shoulder width apart and your arms extended in front and parallel to the floor. 

2.Keep your arms extended and pull them back as far as possible. Return to the starting position to complete the movement. Repeat 8 to 10 times with a minimal pause between each change of direction.

CAUTION: 

It’s important to maintain good posture through out this exercise.Keep your eyes forward and your ears over your shoulders to avoid a forward head thrust.Perform before other chest stretches or in sequence with other dynamic movements