1
DEAD BUGS
›› THIS EXERCISE IS
IDEAL FOR INCREASING
HIP AND LOWER BACK
MOBILITY.
1. Lie on your back with your
arms extended in front of
your shoulders.
2. Bend your hips and knees
to a 90-degree angle.
3. Tighten your abs and
press your lower back to
the floor.
4. Take a deep breath in, as
you exhale, slowly extend
your left leg towards the
floor and bring your right
arm overhead, keep your
abs tight without letting
your lower back arch.
5. Slowly return your arm
and leg to the starting
position.
6. Repeat with the opposite
arm and leg.
2
3
4
1
CATS AND DOGS
›› THIS EXERCISE HELPS YOU
IMPROVE PELVIC MOBILITY. IT
MAY SEEM DIFFICULT AT FIRST,
BUT THE BEST GOLFERS IN
THE WORLD ARE FANTASTIC
AT IT. YOU CAN BE, TOO!
2
vsga.org
1. Start on all fours with your
thighs and arms perpendicular
to the floor.
2. Without bending your elbows, lift
your head and try to lower your
spine as far as possible, creating
the dog position.
3. Now, lower your head and lift
your spine as far as possible,
creating the cat position.
4. Repeat this back and forth
while focusing on getting the
movement from your lumbar
spine.
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