Exercise, Stretching, and Yoga tips – Boston.com

Stretching and strengthening

Every time the temperature creeps over 40 and the piles of snow begin to shrink, many of us find ourselves wondering how much longer until we can get out on the golf course or tennis court. And while you can’t control the weather, now is the time for some simple exercises at home that can help you improve your game and avoid some common injuries.

The proper combination of stretching and strengthening exercises for your shoulders, trunk, and forearms does not require expensive equipment or lots of time and can help you spring into your favorite leisure activity. Perform these exercises at home at least three times a week and you should be pleased with your results.

1. Flexion Stand: with your hands clasped over your head and extend them up as far as possible. Hold for 5 seconds and repeat 5 times.

2. Extension Stand: with your hands clasped behind your back and extend your arms as far back as possible. Hold for 5 seconds and repeat 5 times.

Shoulder stretching

3. Horizontal abduction: Stretch your shoulder inward by extending your arms in front of your body at shoulder height and crossing them at the elbows. If you can clasp your hands do so; if not then hold onto whatever part of the top arm you can and pull it across the body. Hold for 5 seconds and repeat after switching arm positions. Perform 5 repetitions on each side.

4. Internal rotation: Stand with your hands clasped behind your head and pull your elbows back as far as possible. Hold for 5 seconds and repeat 5 times.

5. External rotation: Stand with your hands clasped behind your back and pull your elbows back as far as possible. Hold for 5 seconds and repeat 5 times.[fb_button]

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