Improve Your Golf Range of Motion With Static Stretches
Static stretches are used to stretch muscles while the body is at rest.Â Unlike dynamic stretches, studies indicate static stretches do not improve athletic performance.Â Rather, static stretches are designed to improve mobility and range of motion.Â Stretches are generally held anywhere from 10 seconds or more and require easy breathing while the stretch is performed.Â The following are only a small sample of beneficial static stretches a golfer can perform.Â Â Â Â Â
Standing Shoulder StretchÂ Â
Stand with your feet shoulder width and vertically hold a club in front of you.Â Hold onto the club and bend forward at your waist until your back is parallel with the ground.Â You should feel a stretch across your shoulders.
Wrist ExtensionsÂ Â
Wrist injuries are the most frequently reported injury for female golfers.Â Try the following exercise to stretch out the wrist and forearm.Â Extend your right arm straight out and pull back your fingers with your left hand until you feel a stretch in your forearm.Â Repeat the motion with the other wrist.Â
Lie on your back with your neck supported and body extended out.Â Flex your right knee and slide your foot toward your butt.Â Place both hands behind the flexed knee and pull your knee toward your chest.Â Hold the stretch for the appropriate amount of time to stretch your lower back and gluteal muscles.Â Switch legs and repeat the stretch.Â
Double Knees to ChestÂ
Low back injury is the number one reported injury in golf.Â The double knees to chest stretch will focus directly on the lower back, the most frequently injured area resulting from the golf swing.Â Begin by lying on your back with your neck supported and body extended out.Â Flex both knees and slide both feet toward your butt.Â Place both hands behind your thighs and avoid too much bending in your knees.Â Pull both knees toward your chest and shoulders and lift your hips up off the floor.Â Relax and slowly extend your legs back to the original position.Â Â
Cat and CamelÂ
The cat and camel stretch focuses directly on the upper back.Â Begin by getting on your knees and place your hands on the ground.Â Extend your arms forward and lower your chest down to the floor.Â Exhale out and extend your shoulders while you press down on the floor with your arms to produce an arch in your back.Â Hold the stretch and then relax.