Trevor Ng
Golf is a sport that requires a lot of flexibility, and stretching is an important part of preparing for a game. Stretching can help to improve your lower and upper body rotation, allowing you to create more lag, speed, and distance. It can also help to prevent injury and improve performance. There are many different stretches that can be done before a game of golf to prepare the body, including stretches for the wrists, elbows, hips, thighs, and back.
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Shoulder stretches
Golf swings can be hard on the shoulders, so it's important to stretch and warm up properly to enhance flexibility and safeguard your shoulders against injury. Here are some shoulder stretches to help you prepare for a round of golf:
Shoulder Blade Squeezes
Stand tall and squeeze your shoulder blades together as if you're trying to hold a pencil between them. Hold the squeeze for 5-10 seconds, then release. Repeat for 10-15 repetitions to enhance scapular stability and improve posture.
Across the Chest Stretch
Stand or sit with your back straight. Extend your right arm across your chest, keeping your elbow at chest level. Place your left palm near your right elbow (but not on the joint) and gently pull your right arm towards your chest. Hold the stretch for 20-30 seconds, then switch sides. This stretch increases shoulder flexibility and helps reduce the risk of injury.
Arm Circles
Stand with your feet shoulder-width apart. Extend your arms to the sides at shoulder height and make small and large circular motions in both directions. Continue for 20-30 seconds to enhance shoulder mobility and flexibility.
Standing Forward Bend
Stand up straight with your shoulders relaxed and back. Reach your arms behind your back and interlace your fingers. Lift your shoulders toward your ears and slowly bend forward at the waist, keeping your back flat. Continue bending forward and lifting your hands over your head as far as comfortable. At full stretch, you will feel tension in your hamstrings and shoulders. Hold for 10 to 20 seconds, release, and repeat two to three times.
Lat Pulldowns
Use a lat pulldown machine to target your lats and upper back, which indirectly benefits shoulder stability.
External Rotation with Resistance Band
Use a resistance band to perform external rotation exercises. This will strengthen your rotator cuff muscles and improve shoulder flexibility.
Remember to listen to your body and go at your own pace. You can slowly increase your range of motion over time without pushing beyond your limits.
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Hip stretches
Golf is a great sport, but it can also lead to undesirable injuries if you are not careful. Fortunately, there are some helpful hip stretches you can do to prepare yourself for the game and decrease your risk of sustaining an injury.
Lunge with a twist stretch
This stretch is great for golfers to open the hips for a better swing and prevent potential back strain. Start in a lunge position with your right leg forward and your left knee dropped to the ground. Gently press your right elbow into the inside of your right knee and twist your body to the left. Reach your left arm behind you to feel a stretch in your lower back and groin. Hold here for about 20 to 30 seconds before releasing, and repeat on the other side.
Hip flexor stretch
This stretch helps relieve tightness in your hips and can be done before a round and as needed throughout the game. Stand with your feet shoulder-width apart and bring your right arm across your chest, placing your left palm near your right elbow (but not on the joint). Pull your right hand toward your left shoulder and hold for 10 to 15 seconds. Switch sides and repeat.
Iliotibial (IT) band stretch
The iliotibial (IT) band is on the outside of your hip down to the side of your knee. This stretch can help keep the hips limber so you can swing with more rotational power. While standing, cross one leg behind the other. Lean to the opposite side until you feel a stretch across the affected iliotibial band. Hold the stretch for 30 seconds.
Seated hip stretch
Sit up straight on a bench, a chair, or the floor. Put your left ankle on top of your right thigh and plant your right foot on the ground. Move your torso forward, bending at your waist, until you feel a stretch in your left hip. Hold for 30 seconds and repeat 2 to 5 times on each side.
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Elbow stretches
Golfers can experience elbow pain due to the repetitive motion of golfing, which can lead to inflammation of the muscles in the elbow and forearm. This condition is known as "golfer's elbow". To relieve pain and improve symptoms, golfers can perform the following stretches and exercises:
Forearm and Finger Stretch
Extend your right arm in front of you with your palm facing down. Use your left hand to pull your right fingers down and toward your body. Hold for 30 seconds. Then, pull your wrist up and toward your body, holding for another 30 seconds. Repeat this sequence 2 to 5 times on each side. You can also try this stretch with your palm facing up.
Wrist Stretch
Hold a broomstick or golf club with your elbows resting on a bench, chair, or couch, keeping your elbows and hands shoulder-width apart. Drop your hips down towards your feet, allowing your chest to drop towards the ground. Hold this position for 8 to 10 seconds and repeat 15 times in a row.
Wall Slide
Stand with your forearms against a wall or place a foam roller between your forearms and the wall. Slide your forearms up and down the wall while maintaining contact. Continue this motion for one minute and repeat twice more. Ensure you tighten your stomach during the motion to avoid excess movement in your back.
Shoulder and Elbow Stretch
Stand with your feet shoulder-width apart. Raise your right arm across your chest and place your left hand on your right elbow. Move your right wrist towards your left thumb, pointing your thumb upward. Rotate your torso to the left and gently tug on your right elbow. Hold for 30 seconds. Repeat on the other side.
Eccentric Exercise
Sit down and hold a light weight (about 30% of your maximum capacity) in the hand corresponding to your affected side. Rest your arm on your thigh with your palm facing upwards, elbow bent, and wrist stretched. Gradually lower the weight and use your free hand to guide it back to its original position. Repeat this exercise about 10 to 15 times, take a short break, and then perform two more sets.
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Ankle stretches
Golfers often strain their back muscles, and ankle stretches can help with this. Strong ankles are key to maintaining your balance and improving your swing, which means you'll spend less time in the sand trap.
Wall Stretch
Stand facing a wall, keeping your back straight. Place your hands on the wall. One leg should be slightly forward and bent, and the other leg extended behind you with the heel flat and toes pointed in slightly. Keep both heels flat on the ground and press your hips toward the wall. Hold for 30 seconds and repeat. Then, switch legs and repeat. To add an ankle stretch, perform the stretch again but bend both knees slightly. Keep your hips centred over both feet.
Sitting Calf and Ankle Stretch
Sit on the floor with both legs extended straight. Loop a hand towel around the ball of your left foot and grasp the ends of the towel. Gently pull the towel towards you while keeping your leg straight. You'll feel the stretch in your calf and ankle.
Strengthen Dorsiflexion and Plantar Flexion
With your legs straight out in front of you and your heel on the floor, anchor an elastic band to a chair or table leg, and then wrap it around your midfoot. Pull your toes toward you and push your heel forward. Repeat 10 times. This strengthens dorsiflexion. To strengthen plantar flexion, loop the elastic band around the ball of your foot and hold the ends in your hand. Without pulling on the band, point your toes forward and then slowly return to the starting position. Repeat 10 times.
Raise Yourself on Your Toes
Slowly raise yourself onto the toes of both feet while lightly holding on to the back of a chair to maintain your balance.
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Wrist stretches
One simple stretch involves extending your right arm in front of you with your palm facing down. Use your left hand to pull your right fingers down and toward your body. Hold this position for 30 seconds, then return your palm to the starting position. Now, pull your wrist up and toward your body, holding for another 30 seconds. Repeat this stretch 2 to 5 times on each side. You can also try this stretch with your palm facing up.
Another stretch is the prayer stretch, which can help relieve carpal tunnel syndrome caused by constant gripping. Press your palms together in front of your chest, then move your hands toward your waist, keeping your palms pressed together. Hold this stretch for 30 seconds and repeat 2 to 5 times.
To strengthen your wrists, try this exercise with a resistance band: Form a loop with the band and grasp the bottom part of the loop with the hand you wish to work on. Grab the tail ends of the band with your other hand and keep your elbow bent at 90 degrees and tucked into your side. Now, turn your working hand towards the ceiling without moving your elbow. Pause, then return to the starting position.
For a deeper stretch, lie flat on your back with your arms out to the side in a 'T' position. Bend your knees and let them fall to one side of your body while keeping the opposite shoulder on the floor. Hold this position for 20 seconds on each side and repeat three times. For an even deeper stretch, place your arms straight in the air and let them fall in the opposite direction of your knees, creating more torsion.
Finally, a simple way to stretch your wrist flexors is to rotate your arm so your palm is facing up, then use your other hand to bring your fingers back to 90 degrees. This brings a stretch through the palm and into the wrist.
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Frequently asked questions
Some stretches to do before a game of golf include shoulder flossing, which involves using a golf club or alignment stick to loosen up your neck and shoulders, and the lunge with a twist stretch, which opens your hips and stretches the muscles in your hips, groin, and lower back.
You can do the prayer stretch during a game of golf to stretch your wrists and relieve carpal tunnel syndrome caused by gripping the golf club.
To relieve back pain, you can do a stretch that targets your back muscles and hamstrings. Start with your feet wider than shoulder width, rest one hand on your lower back, and bend the opposite knee to reach for the outside of the opposite foot. Repeat this motion 5-10 times to warm up your lower back.
To improve your swing, you can do stretches that improve your hip mobility, such as the hip hinge, which involves rocking your hips back and forth while in a kneeling position with a straight spine. You can also do stretches that improve your upper and lower body rotation, such as the integrated exercise, which combines a lateral step with a thoracic rotation.
To prevent injuries, you can do stretches that target areas of the body commonly injured during golf, such as the elbow and forearm. For example, you can stretch the muscles in your forearm by extending your right arm in front of you, facing your palm down, and using your left hand to pull your right fingers down toward your body. Hold for 30 seconds, then pull your wrist up and toward your body, holding for another 30 seconds.
