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This is a movement exercise to stretch and strengthen trunk muscles. Lie face down on the floor or on a table, knees and elbows kept straight. Slowly raise the right arm and left leg as high as possible, with both hips remaining flat. Hold the position for a count of two. Repeat the exercise 10 times, then raise the opposite limbs in the same fashion. If you have been under a physician's care for a back disorder, however, do not attempt these trunk exercises without his approval.
The isometric exercise at left is for the large and important muscles in the lower back and side. Lie face down, arms at sides, palms up, legs placed below a heavy bench, bed or sofa. Keeping the knee straight and both hips flat on the floor, raise one leg so that the ankle pushes hard against the unyielding resistance above. Hold the pressure for six seconds. Do this exercise three times, with one-second relaxation in between. Then follow the same procedure with the other leg.
To stretch lower back muscles, lie on a floor or table with the legs straight out. Tighten the abdomen muscles, bend the knees and draw them toward the chest. When they are close to the chest they are grasped by the hands and forcibly pulled toward the head for a count of six. Release for one second, repeat twice more.
The final trunk exercise is designed to increase suppleness. Stand with the feet 12 inches apart. Put a club behind the neck with the arms dangling loosely over it. While keeping the hips stationary and the back quite straight, turn the club in a relaxed manner to the right, then to the left, a total of 10 times in each direction.
TWO ISOMETRIC THIGH EXERCISES
This helps the muscles that take the strain of the shifting body weight during a swing. Sit on a table with a rolled-up towel under left knee, right leg placed over left at the ankle, both legs slightly bent and nearly parallel to floor. Press the left leg upward, hard. Relax for one second, repeat twice and then switch leg positions. Now do a similar exercise—not illustrated—while letting legs hang over the table edge with feet crossed at the ankles.
To strengthen inner thigh muscles sit on the floor, placing the weight on the hands with each ankle pressed against the outside of a chair. Keeping the legs straight, squeeze them toward one another as firmly as possible for a count of six. Then relax one second and repeat twice. Tension is felt on the inside of the thighs. Now, for the outer thigh muscles, place the ankles between the chair legs and exert pressure outward for the same count.
A CONDITIONING AND LEG EXERCISE
This is a very common exercise, but still one of the best for general conditioning of the body. It should be a part of the exercise program if leg weariness or overall fatigue trouble the golfer. Since it taxes the heart and lungs, it is recommended that those over 25 have a medical checkup before trying it, a proper precaution prior to undertaking any strenuous activity. The only equipment needed is a stool about 16 inches high and a watch. Stand in front of the stool. Step up with the left foot and then follow with the right. As soon as a standing position is reached on the stool, step off backward, left leg first, returning to the original position. The ascending and descending movements should take a total of about four seconds. The golfer in good condition can complete 15 steps per minute for a period of five minutes—each foot leading for two and a half minutes. If the lead-off foot falters before the exercise is half completed, it is all right to change the lead foot at frequent intervals. If you become tired during the exercise, stop. Progress should be recorded each day. When the goal of five minutes of 15 steps per minute is achieved, the pace can be speeded up to 20 steps a minute.