Trevor Ng
Golf may not be the most physically demanding sport, but it still requires a lot of flexibility and mobility to perform a full swing. Stretching is an important part of preparing for a game of golf, and can help prevent injury and improve performance. There are many stretches that can help golfers loosen up, including hamstring stretches, hip hinges, and shoulder turns. Some sources recommend yoga as a way to improve flexibility and reduce back pain.
Characteristics and Values Table for Stretching for Golf
| Characteristics | Values |
|---|---|
| Frequency | Daily |
| Purpose | Improve flexibility, relieve pressure on the lower back, alleviate back pain, increase range of motion in the legs, improve performance and prevent injury |
| Body Parts Targeted | Calves, quads, hamstrings, hips, hip flexors, spine, chest and diaphragm muscles, shoulders, ankles |
| Tools | Golf club, yoga, apps (GOWOD, AloMoves), McGill Big 3, pigeon pose, frog pose, runners lunge, TRX platform, suspension trainer, chiropractor |
| Routine | Inhale and exhale during stretches, repeat each stretch 6 times on each side, hold stretches for 3-5 breaths |
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What You'll Learn
Hip hinge: kneel, keep a straight spine, rock hips to stretch inner thighs
To perform the hip hinge, kneel with your hands on the floor, maintaining a straight spine. Rock your hips back and forth towards your heels, feeling the stretch in your inner thighs. This stretch is essential for the golf swing and will help to mobilize the larger muscles involved in the movement pattern, utilizing the hips and not your upper body.
This stretch is most effective when performed in a set of 10 repetitions. It is important to maintain a straight spine throughout the movement to ensure the stretch is isolated to the inner thighs.
The hip hinge is a great way to improve hip flexion and extension, which is crucial for a powerful and controlled golf swing. By improving hip mobility, you will be able to generate more power and achieve a greater range of motion during your swing.
Additionally, this stretch can help to improve your balance and stability, which are crucial for maintaining a consistent golf swing. It will also help to reduce the risk of injury by loosening up the hips and improving the overall mobility of your lower body.
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Pigeon pose: external hip rotation
Golfers often neglect to properly loosen up before a game, but flexibility is key to a good swing. Pigeon pose is a great stretch to target your hips and improve flexibility.
To begin, start in a plank or push-up position on a mat. Place your hands beneath your shoulders, with your legs extended behind you, and your core tight and straight. Keep your shoulders, triceps, and chest strong as you move into the pose. From this position, bend your right knee and lift your right foot, drawing your knee towards your right elbow. Instead of placing your foot on the ground, rotate your knee outward and rest it on the mat behind and just outside of your right hand. If you are more flexible, your shin may end up almost parallel to the front of the mat.
It is important to consider your personal flexibility when performing this stretch. If you are not very flexible, you can kick your back leg out to the side instead of extending it straight behind you. Make sure your hips are "squared" so that your hip bones are pointing straight forwards. Bring your front foot away from your groin and towards the outside of your mat.
The deeper you forward fold, the more intense the stretch will be. Hold for 20-60 seconds. Remember to listen to your body and respect your personal range of motion. If you have any knee injuries or pain, consult your doctor or physical therapist before attempting this stretch.
The pigeon stretch is a great way to relieve tension in your hips and improve your flexibility for golf.
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Hamstring stretch: lunge, bend back leg, extend front leg
Stretching is paramount to improving your golf swing. It is important to stretch properly before a round of golf to improve flexibility and mobility, support athletic performance and recovery, and alleviate back pain.
Start by stepping your right foot forward in a short lunge position, ensuring both heels are on the ground. Place your hands on your hips or hold a golf club with one hand to balance yourself. Tuck your pelvis in and engage your left glute, feeling the stretch in your left hip flexor and quad.
With an exhale, bend your back (left) leg and extend your front (right) leg, keeping your back straight. As you do this, you may want to think about arching your lower back to intensify the stretch. With an inhale, return to your lunge position and repeat this movement six times, breathing through it.
This stretch is excellent for relieving pressure on your lower back and improving your range of motion. It is important to listen to your body and stop if you feel any pain or abnormal sensations.
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Ankle mobility: kneel, rock back and forth, driving knee over toes
Ankle mobility is an important aspect of playing golf well. Limited ankle mobility can hold back your swing. To test your ankle mobility, kneel down on one knee, keeping your leg at a 90-degree angle. Then, press your knee over your toes as far as you can, ensuring that your heel remains on the ground. If your knee goes about five inches over your toes, your ankle mobility is good.
To improve your ankle mobility, you can try the following exercise:
Start by standing with your feet hip-width apart. Place your toes on an inclined surface, such as weight plates or a book. Then, bend your knees forward to dorsiflex your ankles until you feel a stretch in the back of your ankles. Hold this position for two seconds, then return to standing. Repeat this movement for five sets of 10 reps.
Another exercise to improve ankle mobility is the squat rocking movement. Start by holding onto a squat rack or another sturdy object. Squat down as low as you comfortably can. Shift your weight to one leg and drive that knee over your toes, keeping your heel on the ground. Hold this position for 3-5 seconds, then switch to the other ankle. Repeat this movement back and forth between your left and right sides.
You can also try the half-kneeling dorsiflexion movement. Start in a half-kneeling position with your toes in front of a wall. Drive your knee directly over your second toe while keeping your heel down. Move your foot back until your knee only just touches the wall. Then, measure the distance from the wall to your big toe. Repeat on the other side.
It is recommended to perform these exercises barefoot or with minimalist shoes to get the most accurate reading of your ankle mobility. Additionally, some research suggests that performing more than 60 seconds of static stretching per muscle group immediately before an activity can negatively impact performance. Therefore, it is recommended to perform these exercises before or after training sessions to improve ankle mobility over time.
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Twist stretch: loosen hamstrings, lower back
Golf is not an easy movement for the body, and paired with our sedentary lifestyles, it can cause muscle imbalances and lead to injuries. Therefore, it is essential to stretch before playing golf to loosen up your muscles and increase flexibility.
Stand with your legs wider than your hips. Place your right hand on your lower back, ensuring your palm is facing away from you. Inhale. As you exhale, bend your right knee and reach your left hand outside your right foot. With another exhale, lift your torso up and switch your hands, placing your left hand on your lower back. Now, twist toward the left, reaching your right hand around the corner. Follow your hand with your gaze to exaggerate the twist. Repeat this sequence six times and then switch sides.
This twist stretch is an excellent way to loosen up your hamstrings and lower back, releasing pressure and increasing the range of motion in your legs. It will also help alleviate any back pain you may be experiencing.
Remember to breathe through the stretch and focus on the sensation of your body opening up.
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