5 Stretches for Your Golf Game
Is feeling stiff making it tougher to get through your round of golf? Many of my clients find that a few simple stretches can be a big help.
Why should you stretch?
It’s simple -- even if you golf every week, your body isn’t necessarily used to the movements you’re about to make repetitively when you step onto the golf course. You want to gently loosen up and elongate your muscles to give them a chance to perform optimally.
Mobility and flexibility are essential to your golf swing and your grip. In fact, your swing involves muscles in nearly every area of your body - back, shoulders, and arms, of course, but also hips, calves, knees, even ankles and core. Each golfer has a unique swing, so specific muscle use varies.
You’ve probably noticed that your body is more flexible in some areas than others. Because flexibility varies from muscle to muscle, your body takes action to adapt and modify. In other words, when you lack mobility in one area, you make up for it in some other way (for example, shifting between more hip and knee motion or more shoulder and upper body motion, depending on your trouble spots). Our bodies are amazing at compensating. Whether you modify the mechanics of your swing intentionally or it’s happening unconsciously, stretching your muscles will help your body perform helpful compensations rather than overtaxing weaker or lesser used muscles.
When should you stretch?
Stretching before your outing is important to help you limber up. Periodic stretching throughout your game can help you feel even better. You don’t have to stretch at every hole, just choose a couple of stretches about every third or fourth hole. Otherwise, as the day goes on, your fatigued muscles will tighten up again and affect your comfort and your game by the time you reach the later holes.
How long should you stretch?
You’ll get the most out of these stretches if you hold each position for a slow and steady count of 15 to 30 seconds.. Repeat each motion five to ten times.
How should you stretch?
Here’s an easy to follow routine:
Stand up straight. Hold a golf club with your hands shoulder-width apart. Reach up and extend your arms overhead. The club will be parallel to the ground.
First, bend side to side. Remember to hold the stretch for 15-30 seconds on each side.
Next, holding the club over your head, twist at the waist to rotate from side to side. This stretches your sides and back to help with your followthrough.
Then, carefully lower the club so it rests behind your neck, across your shoulders. Again, twist gently from side to side and hold 15-30 seconds at each side.
Now, extend the club back up over your head. With your arms overhead, bend forward at the waist so you’re looking at the ground and the club is out in front of you. Hold for 15-30 seconds, then slowly come back to standing upright. You’ll feel this stretch in your upper back, shoulders, and lower back.
Finally, stand straight, lower your arms to chest level and extend them in front of you. With the club at chest level, twist gently from side to side and hold for 15-30 seconds on each side.
These are stretches that are generally safe for most players. It’s a good idea to take them slowly and stop if you feel pain. A physical therapist can prescribe a stretching regimen personalized to any difficulty you experience.
PTs are also qualified to help you safely resume golf if you’ve missed out on it for a time due to pain, surgery, or injury. I recently worked with a patient whose goal was to get back to golfing after being out of the game because of back pain. My guidance helped him to realize that a slow and steady approach was going to be the safest way to get him back into the hobby he loves. While he wouldn’t be ready to play a full round right away, going to the driving range or playing nine holes were attainable goals that kept him motivated. He worked diligently with me to attain the mobility and strength he’d lacked. There’s no doubt that coming off injuries, surgeries, or pain in the back or extremities can make it really challenging to get back to the sport you love. Don’t get discouraged if 18 holes is not the first thing you do, but be encouraged to get back to swinging the club and slowly making your way back to the green.
If you have a few minutes and are interested in learning more, check out my brief video here to see these and other stretches in action and also learn the safest way to pick up your ball from the cup after you sink those putts. I think you’ll find that getting into the habit of stretching will feel great, helping you maintain your game and enjoy the course.
Be well,
Brian
This article is not medical advice. It is intended for general informational purposes and is not meant to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. If you think you may have a medical emergency, immediately call your physician or dial 911.