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Want to bring your golf game and your body up to par? Before you tee off, do what the pros do: Warm up!
Even if you have no time for the driving range, you can take a few minutes to prepare most of the major muscles involved in your golf swing. The "super six" stretches shown here (figures 1 through 6) will increase the flow of blood and oxygen to your muscles. From the very beginning of the round, your swing should be more consistent. You'll feel better and play better -- with less chance of injury.
You can do these stretches on the tee without weights, mats, or special equipment. Just follow three guidelines:
Be Cautious. Do not attempt any stretch that might aggravate any injury or impairment. Make sure your balance is good for each stretch.
Do the "super six" within 15 minutes of your tee time (and at the end of a rain delay). Do each stretch six times for five seconds -- or, hold one long stretch until you feel the stretched muscle start to loosen up. Never bounce or rush your stretches.
Remember that although these stretches can help your swing, they aren't meant to be all-inclusive. For example you can add calf stretches to help keep your legs in shape for walking the course. And, depending on your health, age, and medical history, your doctor may recommend alternate or additional exercises for your back, neck, hand, or wrist muscles.
Also keep in mind that a good stretching program is most effective in preventing injuries and improving your golf game when combined with regular strengthening exercises, attention to good posture, and proper golfing technique. Strengthening exercises will add strength and endurance. Lessons from a professional and practice will improve the rhythm of your swing, which means less muscle strain. Such a complete program may even make you feel better long after you walk off the 18th green.
Remember: This information is not intended as a substitute for medical treatment. Before starting an exercise program, consult a physician.
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| Figure 1. Side bending works the muscles on the sides of your back and hips. With arms grasped overhead as shown, lean to one side until you feel a stretch, then hold. Repeat on the opposite side. |
Figure 2. Hip rotation stretches several muscles in your hip, pelvis, and thigh region. Sit on a bench or sideways in a golf cart with one leg on the ground for stability. Grasp your right knee with both hands and pull the knee up toward your chest and in toward the opposite shoulder. Keep your other leg straight. Repeat with the other leg. |
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| Figure 3. The hamstring stretch works the large muscles at the back of your thighs. Place one leg up on a bench or golf cart as shown (not too high). Bend forward at the hips -- not at the waist -- until you feel a comfortable stretch in the back of your thigh. Keep your knees and back straight. Be careful to keep your balance; if needed, use a golf iron as a prop for extra support. Repeat with the other leg up. |
Figure 4. Back extension helps the muscles that bend your spine backward. Place your hands on your hips with your thumbs firmly pressed against your lower back. Bend backward until you feel a comfortable stretch. (Be sure to ask your doctor about this exercise if you have a history of low-back pain.) |
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| Figure 5. Back rotation stretches the muscles that rotate your spine and shoulder muscles. Sit on a bench, holding a stick (such as a broomstick) or stretching bar as shown. (If you don't have such equipment, simply keep your arms fully extended.) Turn at your waist until you feel a gentle stretch. Finish stretching one side before doing the other. This stretch can also be done while standing. |
Figure 6. The shoulder stretch works your shoulders and upper arms. Clasp your hands behind your back with your arms straight. Move your hands backward and upward, as high as is comfortable, until you feel a stretch. Be careful not to force your arms up so high that you feel pain. |
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