Stretching for Golf

Golfers are a notorious bunch.  They just want get out there and go, and it often costs them a few strokes on the first two or three holes.  It’s important to stretch before you tee off for several reasons.  Stretching will loosen muscles and make your swing more fluid, increasing distance and accuracy while also lowering the risk of injury, especially to the lower back.  First of all, it is important to know the limitations of your body.  Get a routine from a professional and make sure your doctor has OKed it.  Increase your body temperature before you stretch to make it more effective because warm muscles are more responsive.  Stretching also helps cool you down after 18 and prevents soreness while providing a relaxing wind down.  Try stretching with a partner so you can keep an eye on each other’s form, being sure to stretch only one muscle group at a time, but also to offer encouragement.

Here are some great pre-golf stretches:

Knee to chest (Lower Back and Glutes):  Lie on your back with your body extended.  Bend one knee and bring your foot to your behind, holding the thigh behind your flexed knee.  Hold for 10 to 20 seconds, taking deep breaths and repeating on each side twice.

Hamstring stretch (Hamstrings):  From a lying position with extended legs, raise your left leg, holding the thigh with both hands and keeping the knee extended.  Slowly pull your leg to your chest, exhaling deeply.  Repeat on both sides for 10 to 30 seconds twice.

Figure Four (Hips and Glutes):  Lying on your back, bring both knee to a 90-degree bend.  Cross your right ankle so it rests on your left knee and use your right hand to push gently away from your chest until you feel a stretch in your hips and glutes.  Hold for 10 to 30 seconds and repeat twice with each leg.

Calf Stretch (Gastroc and Achilles tendon):  Standing upright, place your hands on a wall, fence or other sturdy, flat vertical surface.  Bring your left leg forward, keeping the right leg straight and lean into the wall, bending your elbows.  Repeat twice on both sides for 10 to 30 seconds.

Quadriceps Stretch (Quadriceps):  Stand with one hand on a wall or other type of support and exhale as you raise your right leg to grasp the ankle with your right hand.  Gently pull your right heel towards your buttocks.  Hold for 10 to 30 seconds and repeat twice on each side.

Chest Stretch (Upper chest):  Using a doorframe or other flat vertical surface, bend your left elbow to a 90-degree angle.  With your forearm pointing straight up, place your elbow against the wall and, with a nice big exhale, lean your whole body forward.  If you are in a doorframe, you can do both sides at the same time, exhaling and holding for 10 to 30 seconds, repeating twice.

With a little warm up and these stretches, you’ll feel better on the first hole of every round.  For more information, or a customized golf stretching program, contact us at!

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