HEAD & NECK
Start by getting some movement through
the neck and head. Do this genitally so
as not to strain any neck muscles. Simple
techniques are very effective such as
tilting the head and placing it on the chest
(keep your back straight) Keeping your
chin low rotate the head towards one
shoulder, back to the middle and then to
the shoulder on the other side.
SHOULDERS
Warm through the shoulder by circling the
arms backwards and forwards a few times
Keep you back straight, your vertebra
should feel as though they are stacked in a
straight line from the tail bone through to
the crown of the head.
Inhale and bring the hands together in
front of the chest, as you exhale push
the hands out in front of you and round
through the back to open your shoulder
blades. Hold for a a few breaths.
Inhale and release the hands pulling them
behind the body, as you exhale expand
the chest and lift the arms up slightly (still
maintaining a relatively straight spine).
Again hold for a few breaths. Try to remain
relaxed so do not tense other areas in the
body. Repeat 2-3 times. Hold your driver
(as it is your longest club) at the end of
the handle and the neck of the head. Keep
your fingers loosely held in place allowing
rotation of the driver
Ensure you spine is straight. Inhale and lift
the diver horizontally up over your head,
as you exhale rotate the shoulders and
bring the driver down behind your body to
a comfortable position (every individuals
abilities are different). Inhale and lift the
driver back over the head, exhale and
return the driver back to the starting
position. Repeat 3-4 times
arms and shoulders as well as elongating
the torso. Flex onto your toes hold and
then lower and back down again. Repeat
2-3 times. Walk back up to standing.
Starting with a straight spine, ensure the
shoulders remain still. Allow the hips
to twist from side to side by isolating
movement just in the waist.
SPINE/TORSO
Lift the driver up over the head (hands
positioned as before) ensuring your spine
is straight, inhale. As you exhale lean the
body to one side, this will compress the
oblique m