Golf Neck Stretches – Get Rid of Those Jitters!

While neck muscles aren’t used extensively in the golf swing, neck stretches help reduce tension. Reducing this tension really helps reduce those annoying opening drive jitters.

Did you know that there are 639 total muscles in the human body? They include over six thousand million muscle fibers. Of these, each fiber has one thousand tiny threads called fibrils.

The intricate muscle network, even down to this fibril level, requires proper stretching to function optimally.

There are four main sections of muscles in the neck. Rather than get into the different levels of muscle tissue, it’s easier to just know the four muscle types: flexors, extensors, rotators and lateral flexors.

The range of motion of the neck, moreover, can be divided into four movements: side-to-side, ear to shoulder, chin to chest and eyes to sky. Proper neck stretches require appropriate warm-up before golfing.

In order to work the four muscle sections of the neck, follow these three simple neck stretches. All of the following stretches are considered gravity resistance. Gravity resistance stretching involves only movement by the golfer and requires no additional equipment.

The three different stretches all involve lying down on a bed, with your head slightly hanging off the edge.  Most of us don’t have a bed at the course so these neck stretches are best done at home!

Neck Flexion or Forehead Lift

1. Lie on your back, in a supine position, on a bed or other surface with an edge.
2. Now, scoot back so that your head is off the bed, supported only by your neck muscles. You should be in the right positioning when the bone protruding at the bottom of the neck (in line with your shoulders) barely touches the edge of the bed.
3. Slowly drop your head towards the floor. It’s reasonable to let your mouth go agape as your head goes backwards (this is actually relieving pressure on anterior neck muscles).
4. Allow your head to dangle for three or four seconds then bring it up again. Hold it for the same amount of time. Keep it parallel to the floor and level with the bed. You can suffer hyperextension if you strain to lift your head beyond this.

Repeat 10-12 times for two sets to properly stretch and warm-up.

Neck Extension or Head Lift

1. Lie on your stomach, in a supine position, on a bed or other surface with an edge.
2. Again, scoot to the edge of the bed or surface and let your head hang freely. You’ll be looking at the floor and the side of the bed. This time, however, your chest will be supporting you. If you’ve scooted past your pectorials (chest muscles), then you’ve gone too far. 
3. Hold your head in this bent position for 3 to 4 seconds. Afterwards, lift your head to the straight position and hold for the same amount of time. As you lift up, your mouth should naturally come open. Don’t fight this as it relieves pressure on the muscles near the sternum.

Repeat this in 10-12 reps at least two times.

Neck Lateral Flexion or Ear Lift

1. Lie on your side on a bed or other surface with an edge. It’s best to keep your arms at your side; if there’s pain or discomfort, however, you can position the inner arm more comfortably.
2. Progress to the edge of the bed. Stop when your shoulder meets the edge. Keep your neck straight; this is the starting position.
3. In a side-to-side motion, let your ear fall towards the floor, resisting with your side neck muscles. Hold this position for 3 to 4 seconds.
4. Next, lift your other ear towards your other shoulder. This time, you can go past the parallel (starting) positioning. Your ear may or may not touch the other shoulder. Only go as far as you can. You should feel a slight pull on the opposite lateral neck muscle. Hold it again for 3 to 4 seconds and repeat step 3.
   

Do this exercise at least 10-12 times on each (ear) side, repeating as necessary. You may try reducing it to 5-7 reps in sets of two if you feel any weaknesses.

Find more stretching tips like these neck stretches.