Posture Series:
Over time, your body can fall out of balance and alignment and become asymmetrical and one-side dominant. As this occurs, it becomes harder to maintain our balance, and easy activities suddenly become difficult.
A proven way to restore balance and help with alignment is to focus on improving posture. Stretching has become widely popular today as it aids in stress reduction and may yield positive results quickly. The following stretching exercises focus on strengthening the chest and shoulder muscles, while activating the abdominals and stretching the entire back in a seated position, within a steamroom environment.
After your body has been warmed by the steam, start by sitting up as tall as you possible can. Placing both hands behind your head, very slowly pull back on both of your arms. Take a deep breath as you lean back into the stretch - hold for a ten count. Repeat this movement three times, increasing your range of motion with each repetition.
Next, very slowly rotate your upper body towards your right side, keeping your elbows out from the shoulders as you make this turn. As you are rotating, keep the lower body stationary while maintaining your original posture. Repeat the rotation three times in each direction - holding the stretch for ten to fifteen seconds.
Finally, extend your arms directly overhead. Feel your arms, shoulders and abdominals lengthening toward the ceiling. Hold this stretch for two or three deep breaths. This routine should immediately give you feedback on your postural limitations. Perform these basic stretches while enjoying your steambath.
“On the PGA tour, we use these stretches before players hit practice balls or play golf to loosen up the back. Great golfers like Davis Love III continue to focus on keeping their posture the best it can be.” –Randy Myers
Shoulder Series:
As your body ages, the shoulders tend to round forward into a structural position know as "flexion." This limits your range of motion because the angle decreases between the bones of your arms at the shoulder, often leading to neck pain and headaches. The weight of the shoulders pulling forward is stressful on the upper and middle spine as well. The problem can become chronic if shoulder and tricep flexibility is not targeted.
Allow the gentle heat and moisture of your steambathing session to loosen the muscles for a few minutes before running through this amazing series of drills that you can use to look and feel better.
Seated comfortably in your steam shower, and with your body warmed by the steam, begin with both arms extended in front of your shoulders. Loosely interlock your fingers as you slowly push out with both hands. Hold this stretch for several deep breaths. Then grab your right wrist with your left hand, while keeping your right arm on the shoulder plane of motion. Gently and slowly pull your right arm across your chest to the left, all the while keeping your right arm straight. Hold for ten seconds, release the tension and repeat twice more.
Switch sides and slowly pull your left arm across the chest with your right hand holding your left wrist. Focus on which side has tighter muscles. Does one arm bend more than the other? After determining which shoulder is tighter, do several more repetitions for the stiffer shoulder. Going through the movements very slowly and applying very gentle pressure are keys to performing any stretching exercise, and certainly this exercise.
Lastly, grab your left elbow with your right hand. Allow the elbow to bend slightly and focus on stretching the muscles below your shoulders - these are the triceps (also know as the granny muscles). Alternate stretching each side for a minimum of three times for ten seconds per repetition. If possible, gently increase your tension on each stretch.
After periodic repetition of loosening your shoulder muscles during the steambathing session, you can safely begin a strengthening program. Consult a certified fitness professional for advice on a strength training program - it is the next step to regaining muscle tone and stamina.
“When I train professional golfers we use this shoulder series to insure flexibility and rotation in the shoulders. It’s a great way to get warmed up before you practice or play.” –Randy Myers
Back and Lower Body Series:
Do you suffer from back pain or experience discomfort? It may be a result of tightness in your hips and hamstrings. The following routine is a performance-based protocol that can have you feeling better than ever. These simple stretches can be done regularly while seated and enjoying a steambath session. Start once your body’s muscles are warmed, permitting deeper stretching.
Begin with this simple and effective movement. It’s one that should be easy to do. Place both legs tightly together and then bend forward at your waist, slowly giving your legs a big hug. Hold this position for several deep breaths, allowing the spine to stretch and elongate. Be sure to extend your chin out over your knees.
Now, sit up very tall and slowly and gently cross your right foot over your left knee. After a few seconds, apply very light pressure to your right knee, pushing it out and down. This is an amazing stretch for your hips and glutei muscles. Hold this stretch for thirty seconds, if possible. Repeat the same motion on the opposite side, crossing your left foot over your right knee. It will be easy for you to determine which side is tighter.
Finally, extend your left leg out to the side on a bench. Interlock your hands and then bending forward from your waist; allow your upper body and arms to slowly reach out toward your left foot. This will stretch the hamstring and calf muscles in your lower left leg. Hold the stretch for several deep breaths, repeating it three times. Switch sides, extending the right leg out straight and slowly and gently bending forward from the waist. Be sure to keep your arms directly out from your shoulders as you bend forward from the waist.
Keep your back fit and flexible with this series of drills and everyday activities like walking steps will be easier to perform. Conducting this session while seated, steambathing will assist in maximizing results.
“This is one of the best stretching routines for your back because it allows you to really loosen up all of the muscles. I see great golfers like Jonathan Byrd and Charles Howell III do this routine multiple times per day.” –Randy Myers