Easy and fun stretching exercise for golf players

Golf is generally a low impact sport, which only requires you to swing your clubs and walk the course. But believe it or not, that repetitive motion you make while swinging your club can lead to serious pain and injury. To minimize the chances of this happening, you should regularly different types of stretching. If you’re not sure which moves to try first, start with the exercises below.

Basic twist stretch

To make your swings smoother, you need to improve the flexibility, stability, and strength of your abdominal muscles. By adding basic twist stretching to your daily routine basic workoutsyou can prepare your abdominal muscles for your next match.

  1. Stand straight and straight. Keep your feet shoulder-width apart and your arms crossed over your chest.
  2. Bend your knees slightly, then lean your upper body slightly forward. Keep your arms crossed while you do this. This is the starting position
  3. Rotate your torso to the right or left (depending on your preference), mimicking the backswings you usually do.
  4. After a brief pause, return your body to the starting position. This basically allows you to mimic your tracking.
  5. Repeat the process 2-5 times. Take breaks of 30 seconds to 1 minute in between.

Front fold

Golf can be low impact, but the swings you make can definitely strain your back muscles. By doing forward bends every day, you can release any tension you feel after a game. For best results, do this exercise with a chair.

  1. Stand up straight and straight behind the back of a chair. Keep your feet shoulder-width apart.
  2. Place your hands on the back of the chair, then take a step back and straighten your arms.
  3. Slowly lower your upper torso while keeping your back straight. Continue until your head is between your arms. At this point, you should feel your armpits stretch.
  4. Repeat the process 2-5 times. Take breaks of 30 seconds to 1 minute in between. Additionally, you can switch between your left and right legs in step 2.

Kneeling Hip Stretch

The tighter your hips are, the more difficult it will be for you to squat when swinging your golf clubs. Worse, it will limit your flexibility and ROM when rotating your torso during backswings and follow-ups. Through kneeling hip stretches, you can remedy these problems.

  1. Kneel on the floor or on your yoga mat with your back straight.
  2. Next, extend your left or right leg forward and plant your foot firmly on the ground. Make sure your foot is directly under your knees, forming a 90 degree angle.
  3. Place your hands on your front thigh. Then pull your shoulders back (away from your ears) and contract your abdominal muscles.
  4. At the same time, gently bring your knee forward and lean forward until you feel your hip flexor stretch. Make sure your ankle stays below your knee as you do this.
  5. Repeat the process 2-5 times, alternating between your left leg and your right leg. Take breaks of 30 seconds to 1 minute in between.

Golfer’s Elbow Stretch

As the name suggests, the golfer’s elbow stretch is designed to help you relieve pain and inflammation caused by golfer’s elbow. In case you didn’t know, golfer’s elbow is the result of the repetitive motions required to play golf. Left unchecked, it will wear down the muscles, tendons, and bones in your elbows, leading to many problems in the future.

  1. Extend your right arm forward, palm down. This is the starting position.
  2. With your left hand, pull the fingers of your right hand down toward your body. Hold this position for 30 seconds.
  3. Then gently bring your palm back to the starting position. Then pull your right wrist up and toward your body. Again, hold this position for 30 seconds.
  4. Repeat the process 2-5 times, alternating between your left arm and your right arm. Take breaks of 30 seconds to 1 minute in between.

(Note: You can also do this stretch palms up.)

Hamstring stretch

Finally, you need to adjust your hamstrings to improve the knee rotations and thigh extensions necessary to perform a decent golf swing. Hamstring stretches help you accomplish this, as well as relax the muscles behind your thighs to relieve pain.

  1. Stand straight in front of a step, with your golf club in one hand.
  2. Then place your club squarely behind your shoulders, holding one end with each hand.
  3. Place your right heel on top of the step, left knee slightly bent. Then lean forward at the waist while keeping your back straight.
  4. Gently rotate your upper torso to the right. After holding this position for 30 seconds, gently rotate your body to the left.
  5. Repeat the process 2-5 times, alternating between your legs. Take breaks of 30 seconds to 1 minute in between.

The essential

If you like to play golf, you need to do these and other stretching exercises every day. This way you can keep your body well conditioned for your next game (and the next). So make sure these are added to your daily workout routine.

Featured Image Credit: WolfBlur on Pixabay

Michael C. Ford