Warming Up for Golf Post 2

Golf

For golfers, flexibility ensures posture and balance and reduces the chance of injuries due to overuse. Perhaps more importantly, it also means a swing that is smoother and uses less energy.

Flexibility is the body’s ability to adapt to changes in position or alignment. The most common areas of poor flexibility are the hamstrings, calves and lower back. However, most golfers don’t realize the importance of keeping these hot spots in shape until an injury occurs. Stretching is one of the best ways to improve flexibility. Exercise promotes elasticity with almost immediate results. Most golfers will often notice increased flexibility after only one or two sessions.

Golf is a stressful game. That’s not news to anyone who has missed a two-foot birdie putt. Muscles tend to tense up during a round. It’s important to stretch key areas to optimize control of your swing. Remember, the repetitive nature of the swing predisposes golfers to injury.

Here’s a detailed list of recommended stretches and exercises one should consider before picking up a golf club.

Remember, if you were to try and do them all, it probably would take an hour. It’s best to pick and choose as only several can accomplish the same goal. Also, when stretching, you should not bounce and you should try to hold each stretch up to 30 seconds.

One final reminder, you should never feel any pain when stretching! Never force muscles or joints beyond their normal range of motion!

Lunge:
Reaching forward well beyond your normal stride with one leg while driving off the other. Be sure your front knee is in line with your ankle. Return to the upright position and alternate legs. Perform 15 repetitions per leg.

Chair Squats:
With a sturdy chair in front of you, stand far enough away so your arms are fully extended. Legs are shoulder width apart, abdominals are contracted, and shoulders are relaxed. Start by bending at the knees and pushing your weight out behind you. Imagine trying to sit down in a chair that is behind you. Your knees should be in-line with your ankles at the bottom of the squat. Your thighs are parallel to the floor. Do not push the knees forward. Exhale, and slowly straighten your legs, returning to the start position. Complete two sets of 15 repetitions.

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