August 6th, 2019
Having a proper warm up before a round of golf makes sense in more ways than one. Taking the time to warm up and stretch will help prevent injury, prepare your muscles, but also allow you to move properly, making you a better golfer.
It doesn’t take much to get your body ready to golf. Here’s the only warm-up you’ll ever need, and you can do it in under 10 minutes.
What to do: Stand up straight with your legs together. Keeping your back straight and chest puffed, bring your left knee up to your chest, and wrap both arms around the knee and hug, pulling your knee as close into your chest as you can. Don’t forget to contract your right glute. Hold for 3 seconds, then lower your leg to the ground and repeat with the other leg. Do this 6 times per leg.
What it does: The stretch in your glutes, hamstrings, and hip flexors are great for helping you maintain proper form and posture throughout a swing.
HAMSTRING T STRETCH
What to do: Stand up straight with your legs together and arms by your sides. Lift one leg slightly off the ground and begin to bend at the waist, keeping the grounded leg straight. Raise your leg so it is behind you and parallel to the ground, trying your best to form a ‘T’ shape. Once you feel your grounded leg hamstring stretching, hold it for a moment, then slowly return to the ground. Switch legs and repeat 6 times per leg.
What it does: Loose and stretched hamstrings will allow you to fire your core muscles properly,
which is crucial for a great swing. This will also help you properly transfer weight, and prevent
injury to your lower back.
What to do: Lie on your back with your knees bent, legs shoulder width apart, and feet on the ground. Rotating at the hip, twist your knees to one side until your knees touch the ground, being sure to keep your shoulders flat. Now repeat on the opposite side, completing 6 reps per side.
What it does: This move prepares your body for torque applied to the hip region in your backswing and follow through. Stretching the muscles in your lower body and opening your tendons and lower back will help prevent injury and pulled muscles.
What to do: Hold a club behind your back, placed slightly below your armpits and in the bend of your elbow. Place your palms on your body, and stand up straight with your feet shoulder width apart. Rotate your torso to the left, without moving your hips, and hold for 2 seconds. Slowly return back to the starting position and repeat on the left side. Alternate sides 10 times each. This can also be done seated, straddling a bench for grounded posture.
What it does: The stretch and loosening of the torso will help you improve your rotational mobility during swings, and especially help in preventing injury for those awkward shots on unconventional angles.
What to do: Stand with your feet together and reach your arms out above your head shaping a Y. You could even hold both ends of your driver above your head. Keep your gaze forward and try to reach higher, lengthening your arms and torso. Slowly curve your torso to the right, creating a crescent moon shape, stretching out your left side. Take deep breaths as you lengthen the stretch, and hold for a few breaths before slowly returning. Now repeat by curving to the left.
What it does: This stretch will open up your torso, arms, and shoulders, lengthening your muscles and loosening you up to perform natural swings that flow without effort.