YOUR GOLF FITNESS | AMPD GOLF
Inhibit: Self Myofascial ReleaseAdductors
Set Up
Lie on back with the hip and knee of one leg
flexed to 90 degrees while keeping the other leg
straight by pushing down into the ground with
the heel of the foot. Grab behind the bent knee
with the opposite hand to pull the thigh slightly
across the body.
Stretch
While holding this position, attempt to straighten
the knee until a stretch is felt in the outer aspect
of the back of the upper leg. Hold the stretch
position for at least 30 seconds.
Adductor Complex
Set Up
Stand with the legs wider than shoulder-width
apart and both feet pointed straight ahead.
Stretch
Shift the body to the side by bending one knee
while keeping the other leg straight until a
stretch is felt in the inner thigh of the straight leg.
Rotate the chest and torso toward the bent leg
to enhance the stretch. Hold the stretch position
for at least 30 seconds.
• Activate: Wall Slides & Backward Tube Walking
Wall Slides
Set Up
Assume a side-lying position with the heels,
buttocks, shoulders and head against a wall,
and the bottom arm extended above the head.
Both the bottom hip and knee should be flexed;
the top leg should be straight and in neutral hip
rotation; with the knee fully extended and toes
pulled up toward the shin.
Movement
While keeping the knee fully extended, toes
pulled up toward the shin, and the heel against
the wall, raise the top leg up sideways 30-45
degrees. Repeat for the recommended number
of repetitions.
62 | YOURCADDY MAG - ISSUE 05