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Jan 20

Static Stretches Before Your Golf Round

Improve Your Golf Range of Motion With Static Stretches

 

Static stretches are used to stretch muscles while the body is at rest.  Unlike dynamic stretches, studies indicate static stretches do not improve athletic performance.  Rather, static stretches are designed to improve mobility and range of motion.  Stretches are generally held anywhere from 10 seconds or more and require easy breathing while the stretch is performed.  The following are only a small sample of beneficial static stretches a golfer can perform.     

Standing Shoulder Stretch  

Stand with your feet shoulder width and vertically hold a club in front of you.  Hold onto the club and bend forward at your waist until your back is parallel with the ground.  You should feel a stretch across your shoulders.

Wrist Extensions  

Wrist injuries are the most frequently reported injury for female golfers.  Try the following exercise to stretch out the wrist and forearm.  Extend your right arm straight out and pull back your fingers with your left hand until you feel a stretch in your forearm.  Repeat the motion with the other wrist. 

Lie on your back with your neck supported and body extended out.  Flex your right knee and slide your foot toward your butt.  Place both hands behind the flexed knee and pull your knee toward your chest.  Hold the stretch for the appropriate amount of time to stretch your lower back and gluteal muscles.  Switch legs and repeat the stretch. 

Double Knees to Chest 

Low back injury is the number one reported injury in golf.  The double knees to chest stretch will focus directly on the lower back, the most frequently injured area resulting from the golf swing.  Begin by lying on your back with your neck supported and body extended out.  Flex both knees and slide both feet toward your butt.  Place both hands behind your thighs and avoid too much bending in your knees.  Pull both knees toward your chest and shoulders and lift your hips up off the floor.  Relax and slowly extend your legs back to the original position.  

Cat and Camel 

The cat and camel stretch focuses directly on the upper back.  Begin by getting on your knees and place your hands on the ground.  Extend your arms forward and lower your chest down to the floor.  Exhale out and extend your shoulders while you press down on the floor with your arms to produce an arch in your back.  Hold the stretch and then relax.

Quad Stretch

 

The Quad stretch focuses on the middle and upper quadriceps muscles.  Begin by standing and hold onto an object for support.  Grab your left foot with your left hand and pull your heel toward your butt.  Hold the stretch and return to your original standing position.  Repeat the stretch with your other leg. 

Triceps Stretch

The Triceps stretch focuses directly on the triceps.  Begin the stretch by standing and place one hand behind your back and the elbow in the air.  Place the other hand on the elbow and pull towards your head.  Hold the stretch and repeat with the other arm.     

Butterfly Stretch

 The Butterfly stretch targets the inner thighs and groin area.  Begin by sitting on the ground I an upright position.  While sitting both soles of your shoes should be together.  Spread your knees apart and pull your feet toward your groin so you feel a stretch in the groin and inner thighs.  Keep your lower back straight to perform the stretch correctly.     

Hamstring Stretch 

Stretch your hamstring by lying flat on your back with your legs extended out.  Raise one leg and place your hands around your thigh.  Keep your leg extended out while your other leg still lies flat on the ground.  Hold the stretch for a few seconds and then lower your leg.  Repeat the stretch with the other leg. 

Crossover 

The crossover stretch targets the hips and gluteal muscles.  Begin by resting your head on a pillow or rolled up towel.  Position both of your feet flat against a wall while your hips and knees are bent at a 90 degree angle.  Cross your left leg over your right thigh.  Position your right hand over your left thigh and pull it down to the floor.  You should feel a stretch on the outside of your left hip.  Repeat the stretch with the other leg.

Matt Keller, PGA
keller@pga.com

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About the author

Keller Matthew

is a PGA Golf Professional with over 15 years of experience. Throughout his career he has worked at courses in Pennsylvania, Maryland, Florida and Delaware. Matt has conducted thousands of golf lessons to players of all ages and ability levels. Currently, he is a PGA Professional at Cripple Creek Golf and Country Club located near Bethany Beach, DE.