Does your pre-game golf routine involve stretching yet? Incorporating simple stretches into your pre-swing routine can mean the difference between a solid game and a golf injury that puts you off the golf course for weeks.
Stretching can help you improve your strength, range of motion, and flexibility, among a number of other benefits. And it’s just as important to stretch after you play as it is to warm up with stretches before you play and between holes.
In this post from our golf fitness pros at Burl Oaks Golf Club in Minnetrista, we’re breaking down some of the best golf stretches to improve your golf game and overall health. To work on improving your game or get your custom golf club fitting, stop by our golf practice facilities today!
Before Getting Started
As with any exercise, it’s best not to jump right into a new routine. Before you adopt any new stretches into your pre-golf workout, keep the following tips in mind:
- If you have any health concerns, talk to your doctor.
- Understand your limitations and don’t push yourself.
- Learn the correct stretching techniques, since stretching the wrong way only reinforces bad habits and could lead to injury.
Use These Golf Stretches
It’s a good idea to use a few different stretches when you play to improve your swing and strengthen your core. Try these stretches as a starting point next time you play. To maximize the benefits of stretching and avoid injuries, keep every part of your body still during a stretch except for the muscles you’re stretching. Hold each pose for ten seconds and repeat for two or three total reps.
- Side Stretch
With your feet positioned slightly wider than your shoulders, face forward and extend one arm upward. Slowly reach your arm over your head and across to the opposite side without leaning back or forth even slightly. Instead, remain completely straight throughout the stretch, almost as if you are stuck between two walls. Repeat with the opposite side.
- Club Behind Back Stretch
For this stretch, you’ll need a golf club. Placing your club behind your back, reach your right hand behind your head and grab the club behind you. Use your left hand to grab the lower end of the club, placing your left hand approximately between your shoulder blades. Your left elbow should be bent, and your left shoulder should remain relaxed throughout the stretch. After holding the stretch, repeat with the opposite side.
- Quadriceps Stretch
Position yourself in front of a bench, back facing the bench. Standing with your feet apart, clasp your hands together in front of your body. Alternatively, you can perform this exercise with your hands on your hips.
Next, place your right foot on the bench while bending your right knee, engaging your right glute at the same time. Keeping your left knee aligned over your ankle and bent. Straighten your left leg and then return to a standing position. Repeat two to five times and then repeat on the opposite side.
- Downward Bend Stretch
The downward bend stretch is a perfect stretch for any athletes looking to stretch their core and can be performed right on the golf course. Standing straight, relax your back and shoulders. Reach behind your back with your fingers interlaced. Next, lift your shoulders upward and toward your ears.
Bend forward slowly at your waist while lifting your hands away from your back. Be careful not to round your back, instead keeping it flat. Stretch your hands above your head while continuing to bend forward. You should feel the stretch in your shoulders and hamstrings. Bending forward as far as you find comfortable, hold this pose for 10 to 20 seconds before releasing. Perform two to three reps.
- Airplane Stretch
This stretch helps you to have more core control while you’re golfing. To perform this stretch, you’ll need a wall to work with. Facing that wall, plant your left leg firmly into the ground, feeling the pressure in your glute, hamstring, and heel. Press your left arm into the wall, stretching through your lat.
Rotate your body away through your ankle and foot, opening up your trunk, hip, and head so that you’re no longer facing the wall. Instead, your body will be aligned with the wall while facing a perpendicular wall. Continue to keep that foot planted, focusing on your core stability. Hold for ten seconds. Repeat on the opposite side.
- Trunk Rotation Stretch
This stretch uses a golf club and is perfect for golfers with and without mobility issues. With your club parallel to the ground, place it across your back, hooking your arms around the club at your elbows throughout the stretch. Rotate your head and trunk to one side and hold. Repeat on the opposite side.
Get Minnesota Golf Lessons Today
Are you ready to put more time and energy into golf fitness? Sign up for golf lessons or a golf club membership at Burl Oaks Golf Club today by calling 952-472-7017, or connect with us online. We can’t wait to see you on the golf course this fall!