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Stretching for Golf


15 Minutes to Better Golf: Why Stretching is Important, When & How to Stretch

A good stretching routine can help to minimize muscle imbalances, prevent injury, improve exercise tolerance and your golf performance. The following stretching program is designed for golfers who do not have current injuries or individual stretching needs.  If you have an injury, or a specific mechanical imbalance that may be holding back your golf performance, we can design a stretching program just for you at Therafit. A Therafit PT can also teach you to train your abdominal muscles to provide the right balance of stability, flexibility, and power for your golf swing, helping you to golf better and keep your lower back healthy.

The Best Time to Stretch

The best time to stretch is when your muscles are warm and relaxed! Stretch after your warm-up to improve your game and prevent injuries and stretch after your round or practice session to assist your recovery.  Don't forget to arrive at the golf course well in advance of your scheduled round to allow yourself adequate time to warm up and stretch. The stretching program below will take about 15 minutes to complete. This time also doubles as mental preparation for your game.

How to Warm Up

The aim of a warm-up is to get the blood flowing to the all the parts of your body that you are going to use during your golf game. This prepares the body for the muscle stretching and exertion required during a round of golf.   Since golf uses the whole body, you need to warm up the whole body.  This includes your lower limbs, upper limbs and trunk (back and abdominal muscles) as well as your cardiovascular system. As a minimum you will need to take a brisk walk for 5 minutes, making sure to swing your arms, before stretching. If you are serious about your performance you will also include some lightpractice in a driving range as part of your warm up.

How to Stretch Before Play

  • Warm up the muscles first.
  • Slowly take your muscles to the end of their range. You will feel light resistance in the muscle, but you should never feel pain during a stretch.
  • Hold the stretch in a static position.  Do not bounce. This will help slow down the nerve impulses and return your muscles to a resting state.
  • Hold each stretch for 20-30 seconds. Repeat each stretch 3-4 times

How to Stretch After Play

  • Stretch while your muscles are still warm.
  • Slowly take your muscles to the end of their range. You will feel light resistance in the muscle, but you should never feel pain during a stretch.
  • Hold the stretch in a static position.  Do not bounce. This will help slow down the nerve impulses and return your muscles to a resting state.
  • Hold each stretch for 20-30 seconds. Repeat each stretch 3-4 times.

The Stretches

The following stretches target muscles that are prime movers for golf. Consider stretching these muscles each time you play. Don't forget to stretch both sides.

Quadriceps Stretch  


    Hamstring Stretch      Calf Stretch     

Lower Back Stretch

Back Rotation Stretch  
   

Hip Rotator (Gluteal) Stretch


   
Hip Flexor Stretch  


Triceps Stretch  

Posterior Shoulder Stretch

 Anterior Shoulder Stretch

Forearm stretch

Contact us to set up an an appointment with our physical therapists today!

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