‘Flexibility + flight distance’ Stretch to catch two rabbits[김종석의 굿샷 라이프]

Kim Jong-seok, Director of the Growth Engine Center for Channel A and former Director of Ilbo’s Dong-A Sports Department

Golf star Jinyoung Ko (28) has become a dawning kind of person these days. I do winter training with my teacher Siwoo Lee in Thanh Hoa, Vietnam for a month, and I wake up before 5 in the morning to start my day. At the end of last year, he was pushed out of the world No. 1 ranking he held for over nine months, and is now in fifth place. This is due to the worsening pain in the wrist. I didn’t even get a good chip shot. At one point, it was serious enough to express the extent of the injury as 7 or 8 out of 10 points.

Ko Jin-young, who dreams of a revival in the new season, is more focused on stretching than ever before. “Dynamic (dynamic) stretching before exercise allows you to sweat, and after exercise, you can receive ‘cooling down’ care or use a foam roller or massage ball to relax your muscles.” The pain is said to have disappeared and the distance increased flight while preventing the muscles from stiffening and tearing through stretching.

Stretching is divided into dynamic stretching, which is performed while moving mainly before exercise to stimulate muscles and increase body temperature, and static stretching, which is performed without movement after exercise for the purpose of muscle relaxation. If you go for a brisk walk or 5-10 minutes of activity before exercise, stretching is the best way to warm up.

zoom inA neck stretch that you can do sitting down to start your day gently. Provided by Seoul Bumin Hospital

Even for ordinary people, stretching makes the body flexible and has a great effect on improving balance. Arthritis can be prevented, back and knee pain can be relieved, along with falls. Seo Gyeong-muk, head of the Sports Rehabilitation Center at Seoul Bumin Hospital, said, “Stretching ensures the flexibility of muscles, tendons and joints. It can prevent injuries by increasing the joint’s range of motion.” Gently relaxing the muscles activates the new metabolism and promotes blood flow, leading to elasticity in the muscles themselves. It reduces muscle fatigue and promotes recovery. According to a study by Harvard University in the United States, it is useful to stretch the lower extremities such as calves, hamstrings, hip flexors in the pelvis, and quadriceps in the front of the hips to expand the range of motion of the joints.

Stretching can be a ‘supplement’ to relieve neck and shoulder pain. After putting both hands together as if you were praying, put your thumbs on your chin and push them towards the sky, or interlock your hands and place them on the back of your head. Both movements are performed for 10 seconds each.

subscribe

It is recommended to stretch to maintain 10 to 30 seconds per movement after movement to the extent that there is no pain in the joint. Breathing is also important. For example, it is good to exhale while bending forward and then inhale slowly while maintaining the stretched state.

Stretching can be boring because the same movements are repeated. However, it will take several weeks or months to see the full effect, and it must be done every day or at least three or four times a week.

“I think the injury was a mistake born of greed. I learned a lot. It will get stronger after this time.” This is the story of Ko Jin-young, who is determined to escape the recession. By stretching that emphasizes softness, you can become stronger on the inside.

Kim Jong-seok, director of the Growth Engine Center at Channel A and former head of the sports department at Dong-A Ilbo kjs0123@donga.com