Stretches for Golfers
Golf, like any sport, has risk of injuries. Before heading out for a leisurely day on the links, give your body a proper warm-up – one that requires a bit more than swinging your club a couple of times before you tee off.
Start by walking quickly for 10-15 minutes. Do laps around the parking lot, or pace back and forth behind the driving range to get blood flowing to your muscles. After you’ve warmed up a bit aerobically, perform these static stretches to loosen up your limbs, reduce your risk of injury and improve your performance.
Use smooth movements and hold each stretch for 30 seconds without bouncing. Be sure to stretch the muscles on both sides of your body, regardless of which hand you swing with.
Shoulder Stretch: Holding a golf club above your head for extra resistance, stand with your feet a little more than shoulder-width apart. Keeping your elbows straight and your back erect, extend your arms back until you feel the stretch in your shoulders.
Side Bends: Again holding the club above your head and feet shoulder-width apart, slowly lean to one side, using the outside hand to pull the club downward until you feel a stretch. The closer you hold your hands together on the club, the deeper the stretch.
Core Rotation: A powerful core can increase the power of your swing. To limber up the muscles of your midsection, stand with your feet shoulder-width apart, toes facing forward. Grasping the club at each end, extend your arms in front of your body, rotate your torso to one side and look over your shoulder. Repeat on the other side.
Triceps Stretch: Similar to stretching with a fitness band, hold your club in your right hand and bend your elbow back beside your head, so that the club is behind your back. Reach back and grab the club with your left hand and gently apply downward pressure until you feel a stretch. Repeat to the other side.
Hamstring Stretch: Stretching your legs as you walk the course is a great way to avoid fatigue. Find a bench and rest one heel on it as you balance on your standing leg. Slowly lean forward until you feel a gentle stretch. Do not over-extend, which can cause injury. Repeat on the other side.