Recumbent chest-and-spine stretch

Before reading this article,please finish the Club behind the spine and Perform the club-behind-the-spine test first.

If properly executed, the club-behind-the-spine test positions you so that you feel comfortably balanced over the ball with muscle activity appropriately felt in your lower abdominals, thighs, hips, upper back, and shoulder blades.

You achieve a straighter, more efficient thoracic-spine angle and a neutral,more powerful pelvic position for the golf address position with proper degrees of hip and knee bend. In other words, you achieve a posture at address with the most potential for producing a safe, highly effective golf swing.

Exercise 1: Recumbent chest-and-spine stretch

The recumbent chest-and-spine stretch can help golfers perform a vital function within the initial phase of any proper exercise progression, called the releasing phase. This exercise specifically releases the tightness in your chest, in the front of your shoulders, and in your lower back. After you’ve mastered this exercise, you should have flexibility to perform the club-behind-the-spine test and, therefore, much better posture at address.

Perform this releasing exercise as follows:
1. Lie on a firm, flat surface with your hips and knees bent at a 90-degree angle. Rest your lower legs on a chair, couch, or bed, as show in the following Figure.




Depending on the degree of tightness in your chest, spine, and shoulders, you may need to begin this exercise on a softer surface (an exercise mat, blankets on the floor, or your bed), and place a small pillow orolled-up towel under your head and neck to support them in a comforable, neutral position. You may also need to place a small towel rollunder the small of your back to support its arch.

2. As shown in the second Figure, bend your elbows to approximately 90 degrees and position your arms 60 to 80 degrees away from the side of your body so that you begin to feel a comfortable stretch in the front of your chest and shoulders.



This arm position looks a lot like a waiter’s arms do when he carries a tray in each hand.
If you feel any pinching pain in your shoulders, try elevating your arms and resting them on a stack of towels or a small pillow so that your elbows are higher above the floor than your shoulders.

3. Relax into this comfortable stretch position for at least three to five minutes or until you experience a complete release of the tightness in your chest, front of your shoulders, and lower back.You’re trying to get your back, spine, and shoulders completely flat on the floor.
Repeat this exercise daily for five to ten days until you can perform the exercise easily, feeling no lingering tightness in your body.

You may want to increase the degree of stretch in your body by removing anysupport or padding from under your body and/or arms — or even by adding a small towel roll under the middle portion of your spine (at shoulder-blade level) in a position perpendicular to your spine (see next figure). Remember always to keep the degree of stretch comfortable and to support your head, neck, spine, and arms so that you don’t put excessive stress on those struc-
tures while you perform this exercise.

Exercise 2: Recumbent abdominal-and-shoulder-blade squeeze