Stretching can have a variety of benefits for golfers when done properly. Before you try the following stretches, learn:
1. Shoulder Stretch for Golfers
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This is a great stretch golfers can use to open up the shoulders and improve range of motion in the shoulder joint. It is a great stretch for any athlete whose sport focuses on the upper body, arms and shoulders, but golfers should consider this a core stretch before and after every tee shot.
- Hold your golf club in front of you with one hand gripping each end of the club in an overhand grip.
- Lift the club forward and up over you head with elbows straight.
- Slowly stretch your shoulders and move your hands back as far as possible until you feel tension across the front of your shoulders.
- Hold for 10 to 20 seconds and release.
- Repeat 2 to 3 times.
- Be careful not to go beyond your limits. Increase your range of motion slowly.
2. Standing Forward Bend Stretch
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It is a great stretch for any athlete, but golfers, racquetball and tennis players, baseball players and swimmers should consider this a core stretch for your sport.
- Begin standing up straight with shoulders relaxed and back.
- Reach your arms behind your back and interlace your fingers.
- Lift your shoulders up toward your ears and lift your hands away from your back.
- Slowly bend forward at the waist, keeping your back flat, not rounded.
- Continue
- bending forward and lift your hand over head as far forward as comfortable.
- At a full stretch you will feel tension in your hamstrings and in your shoulders.
- Hold for 10-20 seconds and release.
- Repeat 2-3 times.
3. Hip and Lower Back Stretch
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Chicago Bears cornerback Devin Hester demonstrates a simple way to open the hips and stretch the muscles of the hips, groin and lower back. This is great for golfers as well.
4. Standing Calf Stretch
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The calf is not a common muscles for golfers to wrry about, but it is prone to a calf pull or strain.
5. Standing IT Band Stretch
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The iliotibial (IT) band can become irritated from excess flexion of the knee and hip. For golfers, this stretch can help keep the hips limber.
6. Standing Quad Stretch
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The quadriceps (quads) are a group of muscles along the front of the thigh. There are many different ways to stretch your quadriceps, but here is a simple one you can do while standing.
- Stand on one leg (grab onto something solid if you need support).
- Bend your knee and bring your heel toward your buttock.
- Reach for your ankle with your hand.
- Stand up straight and feel a slight pull along the front of your thigh and hip.
- Hold the stretch for 20-30 seconds, release and repeat on the other leg.
- Be careful not to strain your knee - the goal is not to touch your heel to the buttock, but rather to stretch the thigh.
7. Hip Flexors and Psoas Stretch
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The hip flexors are a group of muscles that bring the legs up toward the trunk. Runners rely on these muscles, particularly when running uphill, and keeping the limber is essential.
- Begin in a forward lunge position and drop your back knee to the floor.
- Raise your arms and hands up over your head and look up.
- Press your hips forward and down toward the floor and feel a stretch through your torso, hip, groin and thigh.
- Hold the stretch for about 20-30 seconds, release and repeat on the other leg.
8. Kneeling Quadriceps Stretch
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Here is simple way to stretch your quadriceps and it is great for golfers because you can do it on the soft turf.
9. Simple Shoulder Stretch
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This is a simple stretch golfers can do throughout the game and before shots.
