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Exercise Room

Stiff Neck Can Cause Injuries
A stiff neck will not only create injuries but also swing faults. If you cannot rotate you neck 90 degrees to both sides in a standing position, you need to work on the strength and flexibility of the neck. Poor rotation in the neck can lead to some of the most common swing faults such as topping the ball, reverse pivot or reverse tilt.

Example exercises for neck strengthening and flexibility.

Tight Anterior Neck Flexors

STRETCH
Sitting on a chair with the back of the chair against a wall, place your back against the rear of the chair and your head on the wall, with your hands clasping the rear of the chair. Gently raise your chin, (your head remains on the wall), and turn your head to the side at a 45 degree angle and hold for 15 to 20 seconds, then release. Repeat to other side. Do before and after exercise.

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exercise
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Start Position

Note: If your anterior flexors are tight then there would appear to be a slight weakness in the extensors, which can be strengthened as follows:-

STRENGTHEN

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Place your chair against the wall and sit with the back against the rear with your head against the wall, with your abdominal muscles contracted. With your hands clasp the sides of the chair then place your ears over your shoulders, ensuring that you are upright in your spine and your vision is straight ahead. Gently resist against the wall with the back of your head and hold for 5 seconds. Repeat 8 to 10 times. Release then repeat again.

EXTRA STRETCH

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A stretch will then be needed for the extensors.
Remain seated in the upright position and gently ease you chin to chest keeping the back against the rear of the chair, and upright. Hold 15 to 20 seconds then release.
Start Position
Stretch Position
 

Upper Neck Extensors Weak

STRETCH

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exercise
On a chair placed against a wall, sit with your back straight and against the rear of the chair. Place your shoulder-blades back and begin with your ears over your shoulders. Then gently ease your chin towards the chest, flattening the rear of the neck to the wall. Hold for 15 to 20 seconds. Do before and after exercise.
Start Position

STRENGTHEN

exercise
Place your chair against the wall and sit with the back against the rear with your head against the wall, with your abdominal muscles contracted. With your hands clasp the sides of the chair or in your lap, then place your ears over your shoulders, ensuring that you are upright in your spine and your vision is straight ahead. Gently resist against the wall with the back of your head and hold for 5 seconds then release. Repeat 8 to 10 times. Repeat set.

Golf Health Tip from www.getfittogolf.com

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