Shoulder External Rotation Stretch with Dowel
Golf Joint Priming Warm-Up Routine
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2m 4s
Shoulder External Rotation Stretch. To improve your range of motion hold for 2 minutes deep breathing (4 seances in 8 seconds out). After the stretch gradually create a PAILs contraction ramping up slowly (20, 40, 60%) and hold for 10 seconds. Following the PAILs contraction gradually ramp up a RAILs contraction and hold for 10s.
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Hip Internal Rotation Stretch with Bench
Hip Internal Rotation Stretch with Bench and PAILs and RAILs. Hold stretch for upwards of 2 minutes deep breathing (4 seconds in, 8 seconds out). When working towards creating more space or range of motion in the hip hold for the full 2 minutes and then slowly create your PAILs contraction rampi...
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Bench 90/90 external hip rotation str...
If you struggle getting into a proper 90/90 position on the floor this is a great option to get better alignment with the spine and a better neutral pelvis. This stretch is great to help you improve your hip mobility and the capsule tightness. You want to maintain a slight lower back arch and h...
