Golf Stretching Exercises – Part 1

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Exercise physiologists now say that you should perform some active golf stretching to prepare for an athletic activity, not static stretches. Traditional static stretching, where you hold each position at the end range of motion for 20 to 30 seconds, is not the appropriate activity to prepare your body for the dynamic and explosive movements you need to effectively strike a golf ball.

The following “movement prep” exercises were designed specifically to warm-up and prepare your muscles and joints for golf. In addition to flexibility, these exercises will work on stability, balance and specific movement patterns that are required of your body to play your best golf, avoid injury and extend your golfing career.

All these exercises should be performed 5 to 10 times slowly, smoothly, and through the full range of motion. When you get to the end range of your movement, slowly stop (for one or two seconds) and then continue the movement in the opposite direction (to balance both sides of your body equally).

As you become more comfortable with the exercises and can maintain perfect form, increase the speed at which you perform these movements. Never force a position or motion that would cause pain or injury. You should be able to perform this entire exercise program in less than 10 minutes.


Neck Rotations

Neck Rotations

Rotate your head from side to side, stretching the neck. Try to rotate the chin to the shoulder,
keeping shoulders and torso stable and the head and eyes level.

Golf benefit: This stretch will help you make a full shoulder turn while keeping the head still.

Finger Stretch

Finger Stretch

Curl the finger-tips to the base of the fingers, not into the palm. Then straighten and spread the fingers out. 

Golf Benefit: This exercise prepares you to make the proper finger grip for golf and is good for developing finger and hand strength.

Wrist Stretches

Wrist StretchesWrist Stretches golf

Start in a “prayer” position. Press the palms together while you move the hands up and down. After 10-12 reps, tuck the right elbow into the right hip and push the right wrist gently back with left hand. Repeat in opposite direction. Finish the wrist stretch by making a fist and curling the knuckles down toward the forearm with the assistance of the other hand. Repeat on opposite side.

Golf benefit: These exercises are important for settingc
and releasing the wrists. Proper wrist action produces both power and accurate shots. They also
prevent elbow tendonitis.

See more: part 2

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