If you are a golfer, you need to stretch, stretch, stretch! It’s so important to increase your power and reduce your risk of injury. Stretching also helps you maintain a more consistent swing pattern–resulting in a lower handicap.
Today we are walking you through seven stretches to complete on days you aren’t playing golf, or after you have played a round of golf. Because they are static stretching exercises which will help to increase your range of motion, they can compromise your power. That’s why these exercises are not suitable to use as a warm-up prior to a game.
Before you start this stretching routine, please follow these guidelines:
Do 5-10 minutes of brisk walking or jogging to increase heart rate and pump blood to the major muscle groups.
Hold each stretch for 20 seconds, relax, then repeat for another 20 seconds. Then move onto the next stretch.
If you feel any pain or tightness, stop the stretch immediately.
Breathe deeply as you stretch. This promotes relaxation.
Wrist Extension Stretch: Hold arm out straight with palm down. With opposite hand, gently pull fingers and hand up towards the sky. Hold for 20 seconds and repeat 3 times, then switch hands.
Wrist Flexion Stretch: Hold arm out straight with palm down. With opposite hand, gently pull fingers and hand down toward the ground. Hold for 20 seconds and repeat 3 times, then switch hands.
Overhead Side-Bend Stretch: Grab the club just outside shoulder width and hold club overhead. With feet shoulder width apart, lean to one side until a comfortable stretch is felt. Hold for 20 seconds and switch sides. Perform this stretch 3 times in each direction.
Posterior Shoulder Stretch: Stand with feet shoulder width apart as though addressing a golf ball. Hold your left elbow with your right hand. Keeping your thumb pointed up, rotate your trunk to the right and pull on your left elbow until a gentle stretch is felt. Hold for 20 seconds and repeat 3 times, then switch arms.
Anterior Shoulder Stretch: Stand with your right arm and elbow at 90 degrees. Place the head of the club in your right hand with the shaft of the club behind your arm. Grab the grip of the club with your left hand and gently pull it upwards until a gentle strech is felt. Hold for 20 seconds and repeat 3 times, then switch arms.
Rotation Stretch: Place your golf club between your arms and back. With feet shoulder width apart, rotate side to side until a stretch is felt. Hold 10 seconds. Perform 1 set of 10 in both directions.
Standing Hamstring Stretch: Hold you golf club behind your neck, and place your left foot on a tee bench. Slightly bend your knee and lean your upper body forward, until you feel a comfortable stretch. Maintain the stretch while slowly rotating your right shoulder to the left. Hold for 20 seconds and repeat 3 times, then switch legs.
When you stretch regularly, your muscles will remain in a more relaxed state, helping you maintain a consistent swing pattern. The more a muscle group can relax, the more forcefully its opposing muscle group can contract. These stretching exercises are sure to help you increase your overall power!