Flexibility is crucial to golf in order to play the sport effectively. The PGA Tour website notes that stretching can help produce an efficient golf swing by enhancing the flexibility of the ankle, hip, upper back, shoulder and hip joints. They recommend stretching for at least 10 minutes before playing golf to enhance performance and prevent injury.
Knee to Chest
Golf legend Greg Norman's website on golf stretching recommends this exercise for stretching the lower back and buttocks muscles. Lie on your back with your neck supported and body extended. Bring one knee up toward your chest and bring the foot toward the buttocks. Clasp both hands behind the flexed knee and pull toward your chest. Hold the stretch for about 20 seconds or two 10- to 12-second stretches, and relax. Repeat this stretch with the other knee.
Double Knees to Chest
This exercise stretches the lower back and can help prevent back injuries. It is performed by lying down with the body extended. Bring both knees up, sliding the feet toward your buttocks and grab the knees with both hands. Exhale while pulling your knees toward your chest and shoulders, bringing the hips off the floor. Hold the stretch for about 20 seconds and relax. Norman suggests extending the legs slowly one at a time. Perform two sets of 10-second stretches.
Cat and Camel
Kneel on all fours and extend your arms forward while lowering your chest to the floor. While exhaling, extend your shoulders and press down on the floor with both arms to arch your back. Hold the stretch for 20 seconds and relax.
Hamstring Stretch
Lie on the floor with your legs extended. Raise one leg and grab the thigh with both hands while keeping the knee straight and the other leg on the floor. Pull the raised leg gently toward your chest until you feel a stretch in the back of your leg. Hold the stretch for about 20 seconds and repeat with your other leg. Norman suggests using a door frame to hold the elevated leg if this exercise is too difficult.
Reaching Side Lateral Stretch
This stretch helps increase the flexibility of the upper body and can benefit your golf swing. Stand with your feet shoulder-width apart. Place one hand on your hips while raising the other over your head. Slowly bend to the side, reaching over your body with the extended hand. Hold the stretch for several seconds and repeat on the other side.
Member Comments