Luke is an avid weekend-warrior golfer from the East Coast who plays golf more than he cares to admit.
Stretches for golf? Yep!
Golf’s official kick-off to spring, The Masters Tournament, did not disappoint this year. We watched some new golfers make their name in the books, with Hideki Matsuyama taking home the green jacket.
The urge to get swinging is never stronger. You’ve spent the winter months reading informative golf articles and now can not wait to try out the new tips. Your mind may be ready, but is your body?
When you’re ready to swing but the weather isn’t, check out our tips and tricks at Our Golf Clubs. Check back often; we’re always adding more ideas and reviews.
Before you pick up that driver, a warm-up routine is in order. Help prevent soreness or injury and aid your golf game by improving flexibility and range of motion. The following dynamic stretches are gathered from The Mayo Clinic and Golf.
The Pre Stretch Warm-Up
- Standing up straight with your legs together, slowly bend down and reach toward the ground, palms facing down. Hold the position for five seconds. Then very slowly move your hands up your legs, body, and up over your head, arms straight.
As you do this, raise your feet until you end up in a tiptoe position. Hold for five seconds, then bring your arms down, shaking out as you do so.
- Next, you will want to jog in place for about two minutes, getting those lungs opened up. Again shake out your body as you finish. Next, do some simple arm and back stretches.
- Grab your elbow with the opposite hand and reach that hand to the opposite shoulder, gently pushing. Repeat with each side six times.
- Next, put your arms chest high, at a 90-degree angle, and twist to each side, keeping your back straight. Repeat ten times (five each way).
Hip Hip Hooray!
Are you feeling loosened up and ready to feel the stretch? Nothing will ruin a day of golf faster than an aggravated hamstring, which can put pressure on the lower back. These stretches for golf will help warm up your hips.
- Place your right foot forward in a modified lunge position. Both feet should be flat.
Use your golf club for balance by holding vertically with your left hand. Place your right hand on your hip, elbow out. Alternatively, if you do not have your golf club handy, place both hands on your hips.
Stand with your back straight, with your pelvis back. Tighten your left glute and concentrate on your quads and left hip flexor. Breath in and on the exhale, bend your back leg, and move your front leg into a hamstring stretch.
On the inhale, go back to the lunge position. Repeat six times on each side.
- This hip stretcher is beneficial to do anytime, such as in the office after sitting for a long while.
Sit on a chair, bench, or coffee table. Cross your right ankle over your left thigh, knee pointing up. Keep your right knee bent and lift it slightly, grasping with your left hand.
Now, with your back straight, bring your right knee towards the left shoulder. If you feel a pull in your right glute, you are doing it correctly.
Turn your shoulders and upper body to the right, pointing forward, similar to your golf swing movement. Repeat on each side six times.
- Grab your golf club in your right hand, vertically. Kneel on your right knee, your left knee in front of you with the knee bent. Place your left hand on your left thigh or knee to keep you stable.
The spine should be straight and the stomach muscles tight. As you lean forward, shift your weight to your left leg, stretching your front hips and thighs. And as always, repeat a few times on each side.
Back it Up
During the earlier exercises, your back did get some stretch, but it is vital to do even more. Golf stretches will help prevent a back injury which could put you out of the game for the season.
- Use a chair with a back and hold the upper part with both hands. Your feet should be shoulder length apart. Keeping your spine from twisting, move up and down
Holding on to the chair and keeping your spine straight, move your body down and away from your grip. Similar to a reverse push-up. You will feel the burn in your armpits.
- Stand with your feet a bit wider than your shoulders. Position your golf club behind your back, across your neck and shoulders, and hands draped over. This is also known as the Scarecrow Position.
Now it is time to twist to the right, with your left foot following the motion. Return to the Scarecrow, and move to the left, with the right foot following. To amp up, move your head in the same direction, repeating six times each side.
This set is taxing but works many muscles, including your elbows. And nobody wants to end up with a golfer’s elbow!
Shoulder the Burn
Shoulders bear the brunt of the after golf soreness, so try these preventive exercises.
- This time you will use your golf club (or broom). Stand with feet hip-length apart and raise the club over your head. Now move side to side in a flossing motion. Reach back as far as you can, with the goal of arms being parallel to the ground.
The closer your hands are together, the harder the exercise. Pick a comfortable hand position and see if each time you can How to Get Better at Golf“>improve your flexibility. Repeat six times.
- Stand as if at the tee box. Grab your right elbow with your left hand. Raise your right arm and move your trunk to the right as if swinging, using your hand to push up. You will feel this is the back muscles as well.
It Is All In the Wrist
- Here’s another every day, anytime stretch, especially after a long day on a keyboard. Hold one arm straight out, palm down. Use the other hand to bend the fingers back together, as far as your wrist will allow. Hold for a few seconds. Do the exercise a few times on each wrist.
We all need to work our cores. Your golf swing uses those central muscles more than you would expect. Adding some golf stretches focused on your middle will keep that swing loose and those abs tight.
- Get in the starting position of feet shoulder length apart, and cross your hands, with palms on the opposite chest. Bend at the knees slowly, rotating your body like a backswing and down with the follow-through. A mirror is beneficial to see your natural golf swing movements.
The Perfect Day Is a Golf Day
Whether you are a seasoned golfer or a newbie, stretching out will benefit your game and your body. Starting with the right mindset is key to a good round. For further golf exercise reading, please check out our blog post – Best Golf Exercises in 8 Moves.
Now, we are ready to hit the links! Do not forget to come back to Our Golf Clubs often for more golf news, tips, and tricks!