Stretching exercises for golfers
Key Points For Effective Stretching
The stretching exercise below are classed as static stretches. Evidence suggests that static stretching should be avoided immediately before competition in favor of a general warm up and dynamic stretching.
1. To increase flexibility and range of motion, perform stretching exercises when the body is warm. This can be at the end of a training session or following 10 minutes of light aerobic exercise.
2. Complete a range of stretching exercises for different muscle groups. Pay particular attention to the muscle groups that are involved most in your sport.
3. Hold each stretch for 10-20 seconds. Initial tightness should gradually diminish as you hold the stretch.
4. Repeat each of the stretching exercises 2-3 times in succession.
5. Perform stretching exercises at least 3 times a week and ideally 5 times per week.
6. Ease slowly in and out of the stretch. Do not bounce! Breathe out as you stretch and continue to breathe as you hold it.
7. If you feel any pain, release the stretch immediately.
Upper And Lower Body Stretching Exercises
Shoulder Stretch
Interlock
your fingers and reach above your head. Your lower back should be flat
or slightly arched inwards. You can perform this exercise sitting or
standing.
Triceps Stretch
Place your left hand behind your head and reach as far down your back
as possible. With your right hand grasp your left elbow and gently pull
it behind the back of your head. You can perform this exercise sitting
or standing. Repeat for the other arm.
Chest Stretch
Clasp your hands behind your back. Gently straighten your elbows and
raise your arms as high as comfortably possible. You can perform this
exercise sitting or standing.
Lower Back Stretch
Lying flat on your back place the sole of your right foot on your left
thigh. Grasp your right knee with your left hand and gently roll it to
the left. Try to get your knee as close to the floor as possible without your right shoulder leaving the floor.
Groin Stretch
Stand with your feet about 2 meters apart, toes pointing forward.
Gradually shift all your weight to your right leg by bending your right
knee. Your left leg stays straight. Place both your hands on your right
knee for support. You can increase the starting distance between your
feet for a greater stretch.
Groin Stretch
Sit down and place the soles of your feet together. Clasp your ankles
with your hands so that your elbows rest on your knees. Gently push
your knees down with your elbows until your fell the stretch.
Quadriceps Stretch
Standing upright hold onto a support with one hand (i.e. a chair) for
balance. With your other hand clasp your ankle and pull your heel into
your butt. Repeat for the other leg.
Hamstring Stretch
Sitting down, stretch your legs out in front of you while keeping your
back flat and upright. Bend your left leg keeping your left foot flat
on the floor. Slowly reach forward and try to touch your right toe with
both hands. Bend from your waist keeping your lower back flat and your
head up. Repeat for the other leg.
Calf Stretch
Stand arms length away from a wall and with feet shoulder width apart.
Place your right foot about 2 feet in front of your left. Keeping both
heels flat on the ground lean towards the wall by bending your right
knee. Your left leg should stay straight. Push gently against the wall
for a deeper stretch. Repeat for the left leg.
Achilles Stretch
This
is exactly the same procedure as above except as you lean towards the
wall let both knees bend. Rather than leaning forward you should feel
like you are lowering yourself straight down. Remember to keep both
heels flat on the floor. Repeat for the other leg.
