So lets bring the attention back to the last edition of The Fit Bit when we talked about potential. We need to do this because I don’t wish to offend anyone — ever. Rotation is one of those things that comes to us with teaching, practice and preparation — stretching and strengthening — and then leaves us after injuries, replacements, surgeries and the passing of time.
So back to the 10 to two.
How many people were told by their driver’s education teacher to hold the steering wheel at 10 o’clock and two o’clock? If I stood facing you on the tee — not where you’re aiming, mind you — and I imagined your belly button being the center of a giant clock, your back swing only makes it to 10 and your follow through to two. Got it? Do you think you have the potential to increase the range of motion of your swing? Yes? Great, then keep reading.
What we need is greater shoulder turn through increased flexibility in the core, lower back and hips. You’ll recall from last time that the QL stretch will set you up with good lateral flexion or side-bending. Now we need to get you into the Transverse Plane and get you rotating a bit more.
Lying on your back with your arms out at 90?, bring your feet together and up toward your butt so your knees are bent. Cross your right knee over your left like a proper lady and allow both legs to fall to the left. Your left foot will roll onto its side, but shouldn’t be moved otherwise. It is key that you keep your right shoulder pinned to the floor to increase the stretch down your right side and into your right lower back and hips. If gravity isn’t creating enough of a stretch, place your left hand on the outside of your right knee and press down. Take five to 10 deep breaths and switch sides.
Let’s see if you can get that 10 to two increased to two to 10!
Jon Frothingham is a NASM-CPT certified personal trainer at Natural Fitness in Falmouth. To learn more about personal training contact him at 781-3900 or visit www.naturalfitnessme.com.