Here are 5 warm up stretches to help with your golf game and prevent injury. As with any stretch, it should be comfortable to hold for at least 20 seconds and not cause pain! Should you have any questions ask a health professional.
Wrist Extensor and Flexor Stretch
- Start by keeping your elbow straight. Then pull your hand down towards the ground to feel a pulling sensation in the back of your forearm. Apply some over pressure from your other hand. Hold 20 seconds and repeat 5 times on each arm.
- Start by keeping your elbow straight. Then pull your hand up towards the sky to feel a pulling sensation underneath your forearm. Apply some over pressure under your knuckles and pull towards you using the other hand. Hold 20 seconds and repeat 5 times on each arm.
Hamstring and Shoulder Stretch
- Grab the longest club in your bag. Take the end of your grip and put it against the ground. Holding onto the club head with both hands, slowly walk backwards and lean forward. A pulling sensation should be felt in the back of the shoulders and in the back of your legs. Hold 20 seconds and repeat up to 5 times.
Trunk Rotational Stretch
- Take an iron and place it on the back of your shoulders. Grab the club with both hands and turn all the way to the left. Use your hands to give you leverage and hold a stretch for 20 seconds. Repeat 5 times to the right and left.
Trunk Side Bending Stretch
- Take a golf club and hold it slightly wider than shoulder width apart. Raise the club overhead as far as comfortable and then tilt your body to the left. Hold for 20 seconds and repeat 5 times to the left and right.
Calf and Achilles Stretch
- Place your palms on the golf cart. Stand with 1 foot back keeping your knee straight and heel on the ground. Bend your front knee and lean forward onto the cart until a stretch is felt in the calf. Hold 20 seconds and repeat 5 times on each leg.
Written by Chris Athos MPT, COMT
Preferred Orthopedics of the Palm Beaches