Skip the chi­ro­prac­tor and try these moves in­stead.

We’ve Got Your Back Three ex­er­cises to pro­tect you from in­jury

Golf Digest (South Africa) - - The Golf Life -

South Africans play golf 12 months of the year, so we thought this would be a good time to ask an im­por­tant ques­tion: Is your back up to it? Thought so. If you don’t want to end up spend­ing your week­ends hor­i­zon­tal, fol­low the ad­vice of Golf Di­gest Fit­ness Ad­viser Ben Shear. He teamed with GD USA so­cial-me­dia cor­re­spon­dent, Paige Spi­ranac, to bring you ex­er­cises to pro­tect your back from the aches and in­juries golfers too com­monly deal with. Do these rou­tinely to stay healthy. –

Lie on your back with one foot flat on the floor, shin ver­ti­cal to the ground, and the other foot pointed up­wards as you hold that leg’s knee close to your chest. Con­tract your glute (butt) mus­cles and raise your pelvis as high as you can. Hold for a sec­ond and then lower it. Do as many reps as you can. Switch legs and re­peat.

Lie on your side with your feet stacked on a bench, head on a cush­ion, and your weight sup­ported by the torso. Li your pelvis and ex­tend the top leg up­wards as if open­ing a pair of scis­sors. Don’t let your hips sag. Hold for a sec­ond. Lower the leg. Do as many as you can, then switch legs.

Start on your hands and knees hold­ing a re­sis­tance band with one hand and an­chor­ing it to the op­po­site foot. Ex­tend the hand and foot while main­tain­ing bal­ance and stretch­ing the body in a rel­a­tively straight line. Do as many reps as you can. Re­peat with the other arm and leg.

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