Golf is a physically demanding sport that can result in injuries to the neck, ankle, and everywhere in between. Many golfers suffer from injuries every few months or so and even the pros get golf-related injuries. You probably realize that golf requires balance, strength, and endurance, but have you thought about how flexibility, coordination, and good posture and body mechanics can affect your game?
In this series, we will offer suggestions on which muscles to stretch, which to strengthen, and provide hints on improving your posture and using good body mechanics on the links. So whether you want to increase your club head speed or play 18 holes instead of 9, read on!
The importance of flexibility can’t be stressed enough. Since golf requires quick, repetitive motions, it’s imperative to stretch before practicing or playing a round. Stretching as part of your cool down routine also helps to reduce muscle soreness. In fact, the stretches we’ve suggested can be performed on a daily basis and will help to improve your posture, muscle balance, and maybe even your swing performance!
Instructions for all stretches: When stretching, you should feel mild discomfort or a stretching sensation. Avoid pushing to the point of pain and try holding each stretch for 20-30 seconds.
Forearm Stretch 1: Straighten your elbow with your arm in front of you and the palm facing down. Now use your other hand to gently bend the wrist down towards the ground until a stretch is felt. You may feel it on the top of your forearm close to your elbow or all the way down to your wrist. You can intensify this stretch by making a light fist. Switch sides. This stretch helps prevent tennis elbow. You can learn more about treating your tennis elbow at www.TreatYourselfTherapy.com/tennis-elbow.
Forearm Stretch 2: Start with your palm facing up. Straighten the elbow in front of you. Using your opposite hand, gently stretch your wrist and fingers towards the ground. You may feel this stretch from your fingertips up into your elbow. Switch sides. Golfer's elbow can be aided with this particular stetch. Read more about treating golfer's elbow at www.TreatYourselfTherapy.com/golfers-elbow.
Chest Stretch: Hold the golf club in both hands overhead and slowly lower the club behind your head until the elbows are at 90 degrees. Hold this position, feeling the stretch in your shoulders and chest.
Shoulder Stretch: Hold the club with both hands, palms up, behind your back. Roll your shoulders up, back, and down. Now gently raise your arms with the elbows straight until a gentle stretch is felt.
Sidebend Stretch: Start by holding the golf club in both hands. Raise your arms over your head. Gently lean to one side until a stretch is felt along your torso. Slowly return to the starting position. Switch sides.
Rotation Stretch: Begin by holding the club in both hands at shoulder height. Turn your right foot slightly inward. Now gently rotate your body to the left, feeling the stretch along your side and hip. Slowly return to the starting position. Switch sides.
Calf stretch: Using the club for balance, step forward with one leg. The heel of the back leg should be flat on the ground. Then lean forward, shifting your weight into the front leg, until a stretch is felt along the calf of your back leg.
Calf Stretch 2: From the calf stretch position, gently bend the knee of the back leg. Switch sides.
Thigh Stretch: Place the club in your left hand for balance. Using your right hand, grab your right foot, bending your knee behind you. You should feel this stretch in the front of your thigh. Switch sides.
Hip Stretch: From the Thigh Stretch position, gently pull your leg further back at the hip, keeping the back straight. The stretch should move to the front of your hip. Switch sides.
Thigh Stretch 2: Start with your legs shoulder width apart. Tighten your stomach muscles to protect your back. Using the club for balance, gently lean forward from the hips, keeping your back straight, until you feel the stretch in the back of your thighs. To come out of this stretch safely, check to make sure you are tightening your abdominals and gently bend your knees before straightening up.
Hip Stretch 2: From a standing position and using the club for balance, place one ankle over the opposite knee, as shown. Keeping your back straight and your stomach muscles tightened, gently squat down until a stretch is felt along the side of your hip and glutes.
We hope you find these stretches helpful. If you have any questions, feel free to email us at Questions@TreatYourselfTherapy.com. Our next article in the golf series will cover using good body mechanics on the course, so check back often!
Treat Yourself Therapy, LLC provides innovative and inexpensive do-it-yourself videos for people unable to attend hand therapy. These videos were developed by Jessica Karge, OTR, CHT and Kathleen Papi-Baker, OTR,CHT, both certified hand therapists who have over 40 years of combined clinical experience. To learn more, visit www.TreatYourselfTherapy.com.
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