- Golfer Benefits
Separate from the list provided by Chloe this month for the golf game, I wanted to provide a list of my favorite stretches for flexibility, it’s just a bonus that they help with the golf game too. When I discovered yoga, it changed the way my swing felt and allowed me to not let my muscles get as sore when walking off the course. Now that I’ve been lacking in the yoga studio, these are my go-to stretches for maintaining flexibility, especially with how they help the golf game.
Use this stretch to open the shoulders and improve range of motion in the shoulder joint. It’s an excellent stretch for golfers and any athletes whose sport focuses on the upper body, arms, and shoulders.
Golfers should consider this a core stretch in the warm-up prior to a round and repeat as needed throughout the game.
This is one of my favorite warm-ups before getting onto the golf course, to ensure I have full range of motion in my shoulders before teeing off.
The standing forward bend is an excellent stretch to build on top of the shoulder stretch. Another great one to do before stepping foot on the course, and easy to add into a pre-tee routine.
The quads are a group of muscles along the front of the thigh. There are many ways to stretch your quadriceps, but here is a simple one you can do while standing:
I prefer to do this stretch after I am done golfing, after-all, you start to feel it in your leg muscles after a nice round of 18.
The hip flexors are a group of muscles that bring the legs up toward the trunk. Here’s how to stretch them:
This is an easy stretch to do before and after your round. For the best flexibility, it is important to treat your muscles after they have been worked out. It may take some time to build this up to a deep stretch, but the more you incorporate this into a routine for flexibility, you will find yourself feeling much better before and after taking lots of swings on the course.
The iliotibial (IT) band, which is on the outside of your hip down to the side of your knee, can become irritated from excess flexion of the knee and hip. For golfers, this stretch can help keep the hips limber so you can swing with more rotational power:
To get more in depth with this stretch, you can use a strap of some sort, grip it with your opposite hand, and lay the leg over the other while on your back. There are many hip stretches with a band, but the importance of the IT band is crucial for us golfers.
This lunge with a twist stretch is great for golfers to open the hips for a better swing and prevent potential back strain. Similar to the hip flexor stretch, just add in your arms for more twisting of the back.
I used to be very impartial to making sure my back was stretched, but after an incident with a simple back sprain, I have learned how easy it is to strain your back in an instant. Be sure to follow the steps to stretch you back so you can safely have the rotation you need during your golf game.
My absolute favorite, full body stretch is the downward-facing dog. It increases both flexibility and strength. It stretches hamstrings, calves, and shoulders, all crucial for golf. It strengthens your core and arms. Research has found that this pose strengthens your external obliques, which helps stabilize your back.
This is something you can do every day. From getting the blood flow in the morning, to cooling down after your round of golf, the downward dog targets so many great muscle groups that are important to stretch for life and for golf.