The Ts Exercise is a great dynamic stretch that will prepare the muscles of your shoulders and upper back before you play golf, hit the practice range, or undertake other physical exercise.
The Ts 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. Ts Exercise Video.
Steps
- Start by standing hinged at the 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 raise your straight arms slowly to your sides to form a “T” shape with your body and arms.
- Hold for one deep breath, in and out.
- Slowly return to the starting position and repeat.
Initiate the movement with your shoulder blades, not your arms. Keep your thumbs pointing up and your back flat throughout. Do not shrug your shoulders.
You should feel a stretch through your shoulders and upper back.
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