The golf swing requires powerful rotational movements from the hips and torso that put considerable stress on your joints. Additionally, playing a round of golf requires a lot of walking. For these reasons, allow time for warm-up and flexibility exercises before you play. After walking for at least 10 minutes, perform a variety of stretching exercises for all the major joints involved in the golf swing. This will increase your range of motion to help you perform better and decrease your risk for injury.
Hamstring Stretch
The Mayo Clinic recommends golfers stretch their hamstrings through a golf-specific range of motion. Balance on your right leg and elevate your left foot onto a low step or table. Place your left heel on the step, flex your right knee slightly and bend forward until you feel light tension in the back of your left leg. Then turn your upper body to the left to deepen the stretch. Hold this position for 10 seconds and then perform the exercise for your right hamstring muscles.
Hip Stretch
The hips rotate with the torso during the golf swing. To stretch your hip muscles, lie on your back with your legs extended on the ground. Bend your left leg and bring your knee toward your chest. Place your right hand on the outside of your left knee and pull it across your body to the right until you feel a gentle stretch in your left hip. Keep the back of your shoulders on the ground. Hold for 10 seconds and then repeat with your right leg.
Shoulder Stretch
Your shoulders must be flexible to allow for a complete range of motion during the golf swing. Stand upright, cross your right arm over your chest and hold your right elbow with your left hand. Pull your elbow close to your body to stretch your right shoulder. Hold for 10 seconds and then perform the exercise with your left arm.
Spine Rotation Stretch
Spinal rotation is one of the most important movements for golfers. To stretch through this range of motion, sit upright on a chair, twist to the left and place your hands on the chair back. Use your hands to deepen the stretch. Hold for 10 seconds and then twist to the right.
Wrist Stretches
The wrists are very mobile during the golf swing. They hinge during the backswing and unhinge and rotate through contact and during the follow through. To stretch your wrists, extend one arm in front of your chest, point your fingers upward with your palm facing forward, and pull your fingers backward with your opposite hand. Stretch for 10 seconds and then repeat the exercise with your fingers pointed downward and palm facing your body. Be sure to stretch both wrists.
References
- Mayo Clinic: Golf Stretches For a More Fluid Swing
- "Relax Into Stretch"; Pavel Tsatsouline; 2001
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
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