Stretching before golf can reduce the risk of injury and improve performance. Shoulder flexibility, lower back, and quadriceps stretches are effective. It’s important to be aware of physical limitations and adjust stretches accordingly. Mental preparation can also be done during stretching.
The golf swing is a more physically demanding task than most people realize. It incorporates muscles throughout the body, especially in the upper legs, abdomen, shoulders, and back. Performing safe golf stretching exercises before a round or a trip to the driving range can reduce the risk of injury and actually improve performance. Beginners, elite pros, and golfers of any intermediate ability can benefit from simple upper and lower body stretches.
Before performing any golf stretching exercise, a person must be aware of their physical limitations. A person with a stiff back or bad shoulder can still play golf, but certain stretching exercises could do more harm than good. It is important to start stretching slightly and stop immediately if any pain arises. Many stretches can be adjusted to accommodate weak joints or injured muscles.
One of the most effective golf stretching exercises is a simple shoulder flexibility routine. While standing, one arm is extended forward at shoulder height. Keeping the hips and shoulders straight, the free arm is used to push the extended arm across the chest as comfortably as possible. The position should be held for about 10 seconds and then repeated with the other arm. Activity is a great and easy way to increase flexibility in your shoulders and upper back. When the shoulder muscles loosen up before a round, it’s easier to do a full turn during the backswing and get more power on the downwing.
The lower back plays an important role in the golf swing, and is also the root of many golfers’ nagging pain. Lower back golf stretching exercises before a round can help prevent chronic pain and stiffness. A person can lie on their back with their legs comfortably extended. Then the knees are flexed and the feet are pushed towards the buttocks. The hands can help bring the feet closer by gently pulling on the thighs. Like the shoulder exercise, the final position must be held for about 10 seconds and the activity must be repeated several times.
Standing quadriceps pulldowns are very effective golf stretching exercises for the upper legs. With one hand placed on a table or wall for balance, a person bends one knee and brings the foot up behind the buttocks. The free hand grasps the foot to promote a long stretch, and the position is held and then repeated for the other leg. Quadriceps stretches help the legs provide better stability and provide more power during the golf swing.
Several other common exercises can also be helpful, such as standard lunges, calf stretches, and toe touches. Many golfers take advantage of their stretching time by preparing themselves mentally, honing their focus and preparing for their first hole. Developing proper stretching techniques and concentration skills sets the stage for an enjoyable outing.
Protect your devices with Threat Protection by NordVPN
