Stretching for Golf

Golf is becoming one of the most popular sports and the number of those who are participating is growing by leaps and bounds. Although it appears to less than strenuous, playing golf puts extraordinary stresses on the body, both by the required movements and by the necessity of extended time spent walking and standing. A good warm-up and stretch before playing a round of golf will not only protect your muscles and joints, but will also help your game.

Warm Up
Always warm up before stretching! 90% of all golf injuries occur before you hit the first tee.  Take a few minutes to warm up the muscles you will use to golf. Walk briskly to the driving range. Take a club and swing it gently, large arm circles, gentle twisting of the body.  If you don’t have time to warm up previous to playing after you have played the first hole, take a few minutes to stretch before you play your second hole.

Lower Back Stretch
Sitting on a bench, with hands behind one knee, pull leg into chest. Hold for 5 to 15 seconds. Repeat on the other side.

Hip Stretch
Sitting on a bench, cross one leg and place your ankle on top of the opposite thigh. Use your hand and press firmly, but gently down on the crossed knee until you feel the stretch on the outward part of the hip. Lean forward for an additional stretch, but only if your flexibility allows this.

Quad Stretch
Pull one foot up and back and catch hold of the ankle with your free hand. You may also catch hold of your sock if you can’t reach your ankle.

Hip Flexor Stretch
With feet together to start take a giant step forward, gently let your knee come to the ground, turn the top of your foot towards the ground. Rest your hands on your thigh. Hold for 15 seconds. Repeat on the other side.

Rotational Stretch
Standing on your feet with knees slightly bent, feet hip distance apart and your golf club on your shoulders, place your wrists around the top of your club toward each end. Gently rotate your body to the right and then swivel the opposite way slowly. Take 15 seconds for each rotation and repeat 2 or 3 times.

Triceps Stretch
Pull your golf club over your shoulder and let it drop behind you. Grasp the other end with your other hand and pull gently. Hold for 15 seconds. Repeat on the opposite side.

* Prepared by Judy Inglis - One-to-One Fitness. Judy is an Amherstview Golf Club member, and a fitness professional for 30 years.