Benefits of Warming Up and Stretching
by Executive Fitness Leaders Staff
Many golfers do not realize how many different muscle groups they are using when playing a round of golf. Before beginning your game, it is important that you take a few minutes to prepare your body by warming up your muscles and joints, which helps to increase the blood flow to your muscles. This will improve your flexibility and range of motion. If you begin without properly warming up and stretching, the cold muscles and joints can be easily injured.
To get a better idea of why stretching is so important, think of your muscles as a sponge. If the sponge is dry and you pull on it, it will easily tear and crumble. If the sponge is dampened with warm water, when you place stress on the sponge, it will become more flexible and pliable. The benefits of stretching occur relatively quickly. For a golfer, the result will be a better trunk turn and a more fluid swing, with less muscle tension and a decreased chance of injury.
Warming up and Stretching Essentials
Begin with a brisk walk. This 5-10 minute warm-up will help to increase muscle extensibility and will enable you to stretch safely.
The following are some easy warm-up and stretching essentials for the golfer:
1. Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for 20-30 seconds. Keep an eye on your watch to make sure that you're holding your stretches long enough. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you'll only need to do each stretch once.
2. Don't bounce. Bouncing as you stretch can cause small tears (micro-tears) in the muscle, which can leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.
3. Focus on a pain-free stretch. If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
4. Relax and breathe freely. Take deep breathes, inhale fully and exhale slowly. Don't hold your breath while you're stretching, as your muscles need oxygen to relax.
5. Stretch both sides. Make sure your joint range of motion is as equal as possible on each side of your body.
6. Stretch before and after. Always remember to stretch before and after your game. A cool down is also as important as the warm up as it helps return the contracted muscles back to normal.
QUADRICEP STRETCH
Using a golf club for balance, grab one leg at the angle, pointing your knee towards the ground. Pull your abdominal muscles in and maintain a straight back during the stretch. You should feel a stretch in the front of your thigh.
HAMSTRING STRETCH
Balance yourself with a golf club and step one foot forward 2-3 feet. Keeping your knee straight, slowly bend forward at the waist until you feel a stretch in the back of your thigh. Pointing your foot up will increase the stretch.
SIDE TRUNK STRETCH
Place your right arm behind your head and grasp the right elbow with your left hand. Gently pull your right elbow to the left while bending your trunk to the left. A stretch should be felt in your right upper arm and the right side of your trunk. Repeat on opposite side.
TRUNK ROTATION STRETCH
Hold a club behind your back. Keep both feet planted on the ground about shoulder width apart. Keep your back straight and bend slightly at your hips and knees. Without twisting your hips, gently turn your trunk to one side until you feel a stretch in the middle of your back.
FOREARM STRETCH- PALM DOWN
With your arm straight out in front of you and your palm facing down, point your hand to the ground. Slowly pull the back of this hand towards you with your other hand. Do not let your shoulder rise up as you do this. A stretch should be felt on the top of your wrist and forearm.
FOREARM STRETCH-PALM UP
With your arm straight out in front of you, palm facing upwards, gently pull your fingers back with your other hand. Do not let your shoulders rise up as you do this. A stretch should be felt on the inside of your forearm.
NECK STRETCH
Put your hands behind your back and grasp your left wrist with your right hand. Keep your shoulders relaxed and slowly tilt your head to the right. Using your left shoulder muscles, gently depress your left shoulder down towards your feet. A stretch should be felt in the left side of your neck. Repeat on opposite side.