Are you a golfer?
Is it a hassle to get loose before a round? Is it time consuming?
Hitting balls at the range and spending time at the putting green is important, however; stretching for 10 minutes pre-round can be saving you strokes too! So maybe it is in your best interest to stop your practice session 10 minutes early and follow these golf friendly warm-ups!
Static stretching is not what you want to do prior to a round of golf. Instead, opt for dynamic stretches. Dynamic stretching accomplishes many things. It increases blood flow, increases range of motion, increases your awareness of joint position, and improves your athletic performance.
These golf specific stretches will not only loosen your body but will provide you with a strong/powerful foundation leaving you with a faster swing and leading to further shots.
Shoulder Blade Retraction
Stand with feet shoulder-width apart and arms out perpendicular to the ground while holding a resistance band. Pull the band apart while keeping arms perpendicular to the ground and posture still.
Place a club over your head with your arms fully extended. Have both hands on each end of the club. Stand with your feet shoulder-width apart and squat down until your thighs are close to parallel with the ground.
Drop down into a lunge, then try and touch your elbow to the back of your foot. For example, if your left leg is the lead leg use your left elbow to touch your left foot. This extra movement will further stretch the gluteus muscle.
Bent-Over T-Spine Extension
This is a great stretch to open your thoracic spine, which is your mid-back. Get into a golf stance and bend over a little further than normal. Place both arms below with your palms up. Reach around and behind you with one arm while watching that hand.
To perform this stretch, sit on the ground with your right leg stretched out in front of you and your left knee bent with your foot facing your right knee. Keep your chest up and back straight. Bend forward at the hips until you feel a stretch in the back of your thigh.
By Scott Sessions CPT