Preparing your body for activity, whether yardwork, pick-up football or a round of golf, is important for optimizing mobility and reducing strain on the spine, muscles and connective tissues. Most current research indicates that dynamic stretching (stretching with motion) has been shown to be most effective prior to an event, with static stretching (stretch and hold) beneficial post-event. Keep in mind, that different activities produce different demands on the body. Below are some stretches specific for golfers to help maintain a healthy body and a healthy game!
Four Easy Stretches for Golfers
1. Hip Flexor Lunge
Stand with your feet shoulder width apart. Step one foot forward into a lunge position. Keep your body upright and back straight. Bend both knees so that you feel the stretch. Do not let your forward knee pass over the ankle of your front foot. Use a golf club to keep your balance. Hold 15 seconds. Repeat twice on each side.
2. Seated Twist
Sit on a bench or golf cart with your knees together and feet flat, pointing forward. Reach across the front of your body and grasp the back of the bench or cart. You should experience a stretch in your spinal muscles. Hold 15 seconds. Repeat twice on each side.
3. Seated Forward Bend
Sit on a bench or golf cart, knees bent and feet flat. Place one ankle onto your opposite knee, and relax this leg so that your knee falls out to the side. Slowly bend forward, keeping your back straight. You may gently pull on your bent knee to generate a deeper stretch. You should feel a stretch in your buttock area. Hold 15 seconds. Repeat twice on each side.
4. Side Bending Stretch
Stand with feet shoulder width apart. Hold the golf club above your head with your arms straight. Slowly bend to one side, without rotating, until you feel a stretch along the side of your back. Hold 15 seconds. Repeat twice on each side.