Golf Tips – Stretch

Although golf is a non-contact sport, injuries can occur. The most common cause of injury is a muscle strain caused by the golfer not properly exercising their body before swinging the clubs. General fitness and good health can prepare a golfer’s body for the unusual body movement of the golf swing, but a good stretching routine can also help. There are three main body parts you’ll want to warm up before hitting golf balls: the back/torso, the arms/shoulders, and the legs.

Back/Torso

The most common injury that arises in golf is some type of muscle strain in the back or torso. Before you grab a stick, you should bend at the waist and try to touch your toes, and hold that position for 20 seconds. Repeat this as many times as you feel necessary to loosen up your lower back.

After loosening up your lower back, take a golf club and secure it behind your back with your arms. Start twisting your back from side to side. Start with small twists and make bigger twists as you warm up. You can also gradually bend forward at the hips as you twist.

Finally, take each end of the stick, place it behind your neck, and start doing shoulder rolls. This twist is similar to the previous exercise, but you should begin to loosen up your shoulders and arms. You can also choose to stop the twist at its furthest point on each side, to really stretch your back muscles.

Arms/Shoulders

To loosen your shoulders, take your left hand and raise it above and behind your left shoulder. Take your right hand, place it behind your back and interlock your hands. Hold this stretch for about twenty seconds and switch hands. Again, do this as many times as you feel necessary until you get the desired flexibility in your shoulders.

To loosen your hands and wrists, take two sticks in your hands and move the puppies back and forth. Then start moving the sticks up and down, and then around. Also, simply shaking your hands is a good way to loosen up your fingers.

Legacy

The hips are very important in the golf swing, so make sure they are loose before you swing. Lie down on the floor, lock your hands behind one of your knees, and pull that knee toward your chest. Hold this stretch for twenty seconds, release it, and switch legs.

While on the floor, sit up, spread your legs apart, and hold your hands out in front of you. This should stretch your hamstrings. Again, hold this stretch for 20 seconds, repeating as needed.