With the onset of gorgeous weather this weekend, I’m sure our local golfers are just chompin’ at the bit to get out on the Green. Golfers are athletes and athletes are only as good as their knowledge of and dedication to proper training. Training smart for any sport involves knowing exactly what exercises to do, how to do them and when. With this knowledge you will be able to feel better and play better, with less chance of injury.

The following six key stretches may not only help keep you injury-free, they may even improve your golf game! However, always clear these stretches with your chiropractor or physician before tackling them. Not everyone’s spine is ready for these stretches.

That being said, make these stretches a regular component of your training routine. They are best done after a brisk walk, and before and after play and practice. These exercises will help to prepare most of the major muscle groups involved in the golf swing, enhancing range of motion and thus reducing chance of injury. They do not require special equipment, and they can be performed virtually anywhere in just a few minutes.

When performing stretches, keep these points in mind:

* Be cautious. Stretch gently and slowly. Hold each stretch for 20 seconds. Do not bounce. Do not force. Do not hurt yourself. Do not rush yourself.

* If you do not do these stretches within 15 minutes of tee time, be prepared not to play. Your body will not be ready to perform.

* It is best to stretch when your muscles are pumped with blood. For this reason it is most beneficial to stretch after a brisk 5 minute walk.and after play or practice

* Allow enough time to stretch adequately. Do each stretch 4 times.

1. Back of Leg. This exercise stretches the large muscles ( hamstrings ) at the back of your thighs. With your leg supported on a low object, bend forward slightly at the hips until you feel a gentle pull, and hold. Don’t force it.

2. Side Bending. This exercise works the muscles on the sides of your back, waist and hips. Bend to the point of a gentle "pulling" sensation, and hold.

3. Hip Rotation. This stretch effects the muscles in your buttocks, hips and pelvis. Pull your knee up and across your chest towards the opposite shoulder. Try to sit upright.

4. Hip Shift. This exercise stretches the lateral hip and thigh muscles. Place your left foot behind your right while supporting yourself against a wall or tree with your left hand. With your right hand push your right hip in towards the wall. Repeat with opposite side.

5. Back Extension. Back extension helps the muscles that bend your spine backward. Place your hands on your hips with your thumbs firmly pressed against your lower back. Carefully bend backwards gently until you feel a comfortable stretch. Look up only if you have good balance.

6. Shoulder Stretch. Stand with your legs shoulder length apart, knees slightly bent. Clasp your hands behind your back with your arms straight. Move your hands backward and upward, as high as is comfortable until you feel a stretch. Be careful not to force your arms up so high that you feel pain. Look up if you have good balance.

If any of these stretches are painful, it’s best to discontinue them and get yourself evaluated at your local chiropractic office. Besides a light muscle stretching sensation, you should not experience any spinal or joint pain. That may indicate an underlying spinal problem best treated in the earlier stages to avoid more serious problems later on.

Keeping your spine and nervous system healthy with Chiropractic care helps to insure the quality of life your deserve. Schneider Chiropractic 661-2225 www.4042back.com