Nina Caldwell
Golf may be considered a relaxed sport, but it involves a lot of strenuous motion that can put serious stress on the lower back. It is therefore important to stretch before playing golf to improve flexibility and help your golf swing. This can also help prevent long- and short-term injuries. Here are some stretches that can help you prepare for a round of golf.
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Shoulder stretches
Golf is all about the swing, and the best swings are a combination of upper and lower body strength. Shoulder flexibility is an essential aspect of a fluid golf swing. The shoulder joint is a classic ball-and-socket joint with a lot of motion in all planes of movement but very little stabilization. This lack of stabilization can cause your elbow to "fly out" or "chicken wing" during your backswing.
- Face a wall and extend your arm so it is perpendicular to the rest of your body. Stand as close to the wall as possible and place your palm flat against it. Then, turn your head to the opposite side and lean back slightly to put pressure on the arm against the wall. Repeat on the other side.
- Do some circles with your shoulders in both directions (clockwise and counterclockwise).
- Sit next to a table and place your forearm on the surface parallel to your body. Bend forward at the hips until you feel a stretch in your shoulder. Hold for 30 seconds and repeat several times.
- Get into your golf stance with something to grab onto next to your right shoulder. Reach across with your left hand at shoulder height. Rotate your neck and hips as far as you can to the left and hold for 30 seconds.
- Keeping your left hand stable, squat down by bending your knees until you feel a stretch in your shoulder. Hold for 30 seconds.
- Stand with something to grab onto on your right side at shoulder height and arm's length away. Reach out and hold with your right hand. Rotate your body away from your right hand until you feel a stretch and hold for 30 seconds.
- Keeping your right hand in place, squat down by bending your knees until you feel a stretch in your right shoulder, chest, and arms. Hold for 30 seconds.
In addition to these targeted shoulder stretches, you can also try some dynamic range-of-motion drills such as arm swings, torso twists, hip circles, and leg swings to loosen up your entire body before playing golf.
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Hip stretches
Golf is a low-impact exercise, but the repetitive motion can cause pain and injury. Stretching before a game can help improve your performance and reduce the risk of injuries.
The golf swing is heavily dependent on the hips, but most people don't have the hip mobility required for a good swing. Limited hip mobility hinders the ability to turn in the backswing and downswing and makes it difficult to generate speed and power.
- Sit up straight on a bench, a chair, or the floor. Put your left ankle on top of your right thigh. Plant your right foot on the ground. Move your torso forward, bending at your waist. Continue until you feel the stretch in your left hip. Hold for 30 seconds. Repeat 2 to 5 times on each side.
- If you can comfortably kneel on the ground, try this move. Start on your knees with your back straight. Plant your right foot on the ground, directly under your right knee. Slowly move your right foot forward, keeping your ankle below your knee, and lean forward until you feel a stretch in your left hip flexor. Hold for 30 seconds. Repeat 2 to 5 times on each side.
- Step Overs: Stand tall with your feet together. Pick one leg up behind you and take a huge step, as if stepping over a hurdle. Bring your foot to the ground and then repeat the same motion in reverse. Keep your knee flexed and try to limit movement in your upper body. Focus on moving slowly and in a controlled manner through a big range of motion. Repeat on both sides.
- Hip Circles: Stand with your feet shoulder-width apart. Slowly move your hips in a circular motion, first in one direction and then the other.
These stretches will help improve your hip mobility and flexibility, which will enhance your golf swing and overall performance.
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Leg stretches
Golf involves a lot of strenuous motion that can put serious stress on the lower back, hips, and legs. Therefore, it is important to stretch your legs before playing golf. Here are some leg stretches that you can do before your next round:
Forward Fold: Start by standing with your feet slightly wider than your hips. Bend your knees slightly and fold your torso over your legs, reaching towards your ankles or shins. Keep your knees bent if you're not too flexible, and step your feet apart to release tension in your lower back.
Hamstring Stretch: Begin with your right foot forward in a short lunge position, ensuring both heels are on the ground. Engage your left glute and feel the stretch in your left hip flexor and quad. With an exhale, bend your back leg and extend your front leg further, feeling the stretch in your hamstrings.
Hip Rotation: Hold a golf club at hip height behind your back and rotate into your leg, as if holding your finish. Attempt to rotate as far as possible into your lead leg for at least 45 seconds, then switch sides to loosen up your hips.
Seated Hamstring Stretch: Sit on the ground with your legs extended and feet flexed, placing the golf club across your feet. Reach for the middle of the club shaft and slowly lean forward, straightening your legs and pulling your upper body towards your feet. Focus on feeling the tension in your hamstrings and calves.
These leg stretches will help improve your flexibility, alleviate back pain, and increase your range of motion, all of which are crucial for a powerful and comfortable golf swing. Remember to listen to your body and adjust the stretches as needed.
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Back stretches
Golfing involves strenuous motion that can put serious stress on the lower back. It is important to stretch before playing golf to prevent lower back issues. Here are some back stretches that can help:
90-90 Peel
Lie on your left side with a pillow between your knees. Pull your knees to your chest and extend your arms on the floor in front of you. Peel your right hand across your chest as you rotate your upper back, ending with your right arm extended and your right shoulder close to the floor. Hold for 3-5 seconds and repeat 10 times on each side.
Hip Circles
Stand with your legs wider than your hips and rest your right hand on your lower back with your palm facing away from you. Inhale, and as you exhale, bend your right knee and reach your left hand outside your right foot. Lift your torso and switch your hands, placing your left hand on your lower back. Twist toward the left, reaching your right hand around the corner, and follow your hand with your gaze. Repeat six times and switch sides.
Wall Stretch
Stand facing a wall and place your palm flat against it. Turn your head to the opposite side and lean back to put pressure on the arm against the wall. Repeat on the other side.
Hip Rotation
Hold the golf club at hip height behind your back and rotate into your leg, as if holding your finish. Attempt to rotate as far as you can into the lead leg for at least 45 seconds, then switch sides.
Torso Stretch
Get on the ground and do a twist. This releases tension in your lower back.
It is also important to warm up with light cardio and do some soft tissue work before stretching to increase your range of motion and allow you to stretch more deeply.
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Wrist stretches
Wrist Circles
Make slow, controlled circles with your wrists, rotating them both clockwise and counterclockwise. This helps to warm up your wrists and improve mobility.
Praying Position Stretch
Press your palms together at chest height, then slowly lower your hands while maintaining contact. This stretch targets the wrists and fingers, helping to improve flexibility and range of motion.
Active Wrist Flexion and Extension
Hold your arm straight and gently bend your wrist up and down, using your other hand for light resistance. This strengthens the wrist flexor and extensor muscles, leading to better control and stability during your golf swing.
Wrist Flexion with Dumbbell
Sit on a bench or stable surface with your forearm supported and palm facing up. Hold a light dumbbell (2-5 pounds) and curl your wrist up, then lower it slowly. Repeat this movement for 3 sets of 12-15 reps on each side. You can also do this exercise with your palm facing down to work on wrist extension.
Finger Stretch
Hold your arm straight out in front of you with your palm facing outward. Use your opposite hand to gently pull your fingers back toward your body, stretching your wrist and forearm. Hold this stretch for a few seconds, then switch sides and repeat.
Remember to listen to your body and adjust the stretches as needed. By incorporating these wrist stretches into your pre-golf routine, you can help improve your wrist stability, flexibility, and overall performance on the course.
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Frequently asked questions
Stretching is important as it helps to improve your flexibility and prepare your body for the strenuous motion of playing golf, which can put serious stress on your lower back and cause injury.
One good stretch for the lower body is a forward fold, which targets the hamstrings and releases tension in the lower back. To do this stretch, stand with your legs slightly wider than your hips and bend your knees slightly if you're not too flexible.
One stretch that can be done with a golf club is to hold the club at hip height behind your back and rotate into your leg, using the club as assistance. This will help to loosen up your hips.
A simple stretch for the upper body is to face a wall and stick one arm out to the side, with your palm flat against the wall. Then, turn your head to the opposite side and lean back to put pressure on the arm against the wall. Repeat on the other side.
