Home stretches save back from pain

Golf Digest, Jan, 2003 by Kelly Blackburn

During a typical round of golf, you will twist and untwist your back muscles more than 200 times. Yet, golfers can go years without any major injuries to the back. Nevertheless, a lack of stretching and conditioning can catch up with you. Here are two of the best stretches you can do at home to help avoid injuries:

Using the weighted PowerBall (above right) or a lightweight item such as a gallon jug filled with water, sit in a chair and extend both arms in front of you while holding the item. Keeping your shoulders relaxed and your abdomen tight, slowly rotate your upper body to one side. Hold for a two-second count and then return to the start position. Repeat 10 to 20 times, turning to each side. This will help the torso muscles.

To stretch the mid- and upper-back muscles, stand with both feet in the center webbing of the Stretch Trainer (right), or use a strong rope. Hold the ends while keeping your back flat and your knees slightly bent. Then slowly round your back upward, keeping your arms straight, until you feel a good stretch. Hold for 10 to 15 seconds and repeat. For more information on these stretch products, phone 800-234-4187.