Stretching is an essential aspect in the game of golf and very important for longevity on the greens. A good stretching routine can help to minimize muscle imbalances, prevent injury, and improve your exercise tolerance and your golf performance. The following stretching program is designed for golfers who do not have any current injuries or individual stretching needs. If you have an injury, or a specific mechanical imbalance that may be holding back your golf performance, a physical therapist can design a stretching program just for you. Your physical therapist can also teach you to train your abdominal muscles to provide the right balance of stability, flexibility, and power for your golf swing, helping you to golf better. and keep your lower back healthy.
The Best Time To Stretch
Stretch after your warm-up to improve your game and prevent injuries and stretch after your round or practice session to assist your recovery. Don’t forget to arrive well in advance of your scheduled round to allow yourself adequate time to warm up and stretch. The stretching program below will take about 15 minutes to complete.
The aim of a warm-up is to get the blood flowing to all parts of your body that you are going to use during your golf game. This prepares the body for the muscle stretching and exertion required during a round of golf. Since golf uses the whole body, you need to warm up the whole body. This includes your lower limbs, upper limbs and trunk (back and abdominal muscles) as well as your cardiovascular system. As a minimum you will need to take a brisk walk for five minutes, making sure to swing your arms, before stretching. If you are serious about your performance you will also include some light practice in a driving range as part of your warm up.
Stretching Before Play
1. Warm up the muscles first.
2. Slowly take your muscles to the end of their range. You will feel light resistance in the muscle, but you should never feel pain during a stretch.
3. Hold the stretch in a static position. Do not bounce. This will help slow down the nerve impulses and return your muscles to a resting state.
4. Hold each stretch for 20-30 seconds. Repeat each stretch 3-4 times
Stretching After Play
1. Stretch while your muscles are still warm.
2. Repeat steps 2-4 above.
These muscles are your prime movers for golf. You’ll need to stretch these muscles each time you play. Don’t forget to stretch both sides.
Stretch your quadriceps, hamstrings, calfs, lower back, hip rotators, posterior/anterior shoulders, triceps, and forearms to play your best golf game.