It’s the perfect day to hit the links. The sun is shining, you’ve got your foursome, balls, tees, snacks and maybe even a beer. As you step up to the first tee you may not even realise that there is something that you’ve forgotten to do; a warm up. For most people golf is a leisure sport but that doesn’t mean you don’t have to stretch or warm up properly.
Treat golf like any other sport. You would start a game of baseball without stretching or throwing the ball around. The same goes for your golf game. Proper stretching will not only help to prevent injury but it can also dramatically improve your game.
Common golf injuries typically occur on the first drive because the golfer hasn’t warmed up properly. Injuries will often affect the golfers lower back, neck and shoulders. You’ll want to make sure to warm up your legs, your core, your back and your arms to make sure that your muscles and joints are loose. Loose joints and muscles create better flexibility which will give you longer more controlled shots.
Try these simple pregame stretches to help warm up your body and improve your game. They only take a few minutes and can be done while you’re waiting for the group in front to tee off.
Upper Body Extension:
Hold a club in both hands, with your hands and feet shoulder width apart. Inhale slowly while moving the club over your head. Hold it there, steady, for a count of five. Exhale and bring the club down to your waist. Repeat five to ten times.
Side Flexing:
Continue to hold the club as above, with feet shoulder width apart. Bring the club to an overhead position and then slowly bend to your right side. Hold for five counts, straighten, and bend to the left. Repeat four to six times on each side.
Swing Flex:
Put a long club along your shoulders, behind your head. Place your hands on each end of the club. Spread your feet as you would at address, bending slightly. Slowly rotate your torso as if performing a backswing. At top, slowly rotate back to the starting position and continue forward, as if performing follow-through. Repeat eight to ten times.
Lower Back and Hamstring Stretch:
Hold the club in both hands. Bend your upper body at the waist and let your arms hang in front of you. Slowly move the club lower to stretch the hamstrings. Return to a standing position. Repeat ten times.
Modified Squat:
Hold the club in front of you, using both hands. Slowly begin a squat movement, using only the knees. Your upper body should be erect and still. Hold for a count of five and stand up. Repeat five times.
