Most beneficial stretching exercises

[streak]

To best take advantage of TGM concepts, what stretching exercises should swingers and hitters each focus on? What exercises should both do (in addition to a good overall routine). Thanks.

[Vickie]

Hello Streak,

Just saw Lynn a few minutes ago and found out that we had activity on the site already. I'm running out to a private client for the duration of this work day but will get back soon.


The best exercises for TGM allow your body to relate from shoulder to hips. I have a group that I can include in a text format but it will beat you up unless you love to read because the specific application of the form is critical to your success and advancement, sound at all familiar? I have a fitness tutoring company and teach body alignment everyday and mostly to golfers. I will sent these to you but soon we will have some visual and audio support so hang in there. I will attach these to the site before tomorrows Falcon's game.

Glad for you question! Vickie

[Vickie]

Hi Streak, These are the same exercises I always start with, especially if I don't know your physiology. We can expand it as we go and as you progress. Let me know how it translates in your routine. Vickie



Floor Exercises


Torso Twist (spinal torque / pectorals & hip stretch)
(hold 1 minute each side)

Lie on the floor with your back comfortably and completely elongated.
Begin with your knees bent, feet flat, and your arms stretched out perpendicular
to the shoulder and your palms to the ceiling.
Lift both feet off the floor to bring your knees directly over your hips then lift your
heels so that your shins are parallel to the floor.
Keeping your head straight and shoulders stationary, slowly drop your
knees off to one side feeling your back twist and stretch.
As the tension builds, be aware of the opposing shoulder trying to lift off the floor.
Just as it begins to lift, allow the bottom leg to continue to the floor but only allow
the top foot to lower to an appropriately comfortable position.
As you hold this position and it becomes more comfortable, slowly allow the top
leg to twist over more by lifting the hip and bringing the knees in line.
Still keep your shoulder on the floor.

To exit this position:
Lift your top foot and open that leg completely leaving the bottom leg on the floor.
As you drop the hip over it will rotate your bottom leg and you can passively
lift your knee back to vertical.
Repeat on the other side.

Key: Do not force this movement. It will improve weekly.

Shoulder Stretch (shoulder joint stretch)
(3x each side)

Lying on your back, on the floor, with your feet flat and your knees bent.
Bring your arms long by your sides with your palms facing down.
Individually, keeping your arm straight, lift your hand up, rotating over the
shoulder to bring it along the side of your head with the palms facing the
ceiling. When you have full range of motion you will be able to place the
back of your hand on the floor.
Hold for 15-30 seconds and then completely lift the arm back through the joint
to the starting position.
Check to be sure you are flat and relaxed and then repeat on the other side.

Key: Keep the arm straight through the elbow and hand and only stretch as far as your shoulder joint will allow. Also take care not to allow your torso to lift or the back to arch.


Hamstring Towel Stretch (hamstrings)
(2x each side / hold for 30 secs)

Lying on your back, on the floor, with your feet flat and your knees bent.
Bend one knee and draw your knee toward your chest.
Throw a beach towel over your foot and stretch your knee out straight.
Take care to initially only feel that the leg is fully extended but that the stretch is
negligible.
Relax your shoulders and be sure your leg is in line with the shoulder (not the
center of your torso), keep your hands relaxed
Take five repetitions to breathe in and breath out increase the intensity, bring the
leg closer to your face on each exhale.
Bend your knee, remove the towel and repeat on the other side.
Key: Never let your knee bend during the exercise, even and especially if doing so would let you bring your let higher. Rremember that increased tension does not necessarily mean you can bring your leg much more perpendicular to the floor (vertical to the horizontal plane).

The Frog (inner thigh)
(hold for one minute)

Lie on the floor with your back relaxed and your feet flat.
Press the soles of your feet together and let your knees just relax and fall open.
Don’t underestimate the benefit of relaxing your adductor muscles.
After one minute, use your finger tips to give a hoist to the outside of the thigh and bring your knees together.

Passive Back (Back Lengthener / Relaxer)
Lie on the floor with both feet and calves supported fully in a chair or an ottoman
to knees.
Stretch your arms out to the sides perpendicular to the shoulder joint
Your knees should be perpendicular to your hips and your neck should remain in
a neutral, relaxed position but looking continuously toward the ceiling.
Key: Ten to twenty minutes in this position to totally neutralize your back.