The Ls Exercise is a great dynamic stretch that will prepare the muscles of your upper back and the external rotator muscles of your shoulders, helping to protect your shoulders from injury, before you play golf, hit the practice range, or undertake other physical exercise.
The Ls Exercise forms part of the Golf Injury Prevention series of innovative and dynamic exercises that will help to protect you from pain and injury by building strength and stability around your most vulnerable areas, while improving mobility, balance and joint function.
Figure 1. Ls Exercise Video.
- Start by standing hinged at your hips, at about 45 degrees, with your knees bent, your back flat, your abdominal muscles engaged and your chest up.
- Slowly glide your shoulder blades back and down, and then lift your elbows towards the ceiling as you bend them to 90 degrees.
- As your elbows reach shoulder height, rotate your forearms upwards until the backs of your hands face the ceiling.
- Hold for one deep breath, in and out.
- Slowly reverse this sequence back to the starting position and repeat.
Initiate the movement with your shoulder blades, not your arms. Keep your abdominal muscles engaged and back flat throughout the movement.
You should feel a stretch through your shoulders, upper and lower back.
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