Do you want to play like a pro, or at least feel like one? So act as a pro!
Here’s what a pro golfer does before he/she hits the course: Stretch, practice putting for 30 minutes, warm up hitting for 35 minutes, then pitch, chip, and hit sand shots for 10 minutes, then putt again for 10 minutes, and then finally, go to the tee. Here’s what you do: Get out of the car, swing a couple practice shots, and go to the tee. And you wonder why you don’t feel warmed up until the third hole and the back can start to ache.
Ok, I agree you don’t have the time and the need to warm up like a pro but if you want to have more fun with your game and to reduce the risk of injury while improving your handicap than try this.
The best way to prepare the body for golf is with continuous dynamic stretches. Dynamic stretches prepare muscles and nervous system and brain for the golf swing more effectively than static stretching. Static stretching will be very useful for relaxation and regeneration after the game.
Try these dynamic moves on the course before you tee off. Hold each stretch for two to five deep breaths, or approximately 5 to 10 seconds. It will take you not more than 5 minutes
1. Neck Stretch
Bring the right ear toward the right shoulder. Inhale as you press your left arm toward the floor, exhale and relax the left arm. Repeat very slowly five times, and gently return your head and neck to neutral. Switch sides.
2. Standing Rhomboid / Upper Back / Neck Stretch
Bring the club to shoulder height, bend your knees and tuck your pelvis under. Inhale as you press your arms away from you, tucking your chin into your chest. Exhale, lift the head and squeeze the shoulder blades together. Repeat five times.
3. Shoulder Stretch with Club Behind Back
Place the club or towel in your right hand, palm facing the sky. Bring the right arm over your head and the right palm behind your back. Bring your left arm behind your back and clasp the club or towel. Inhale as you gently pull on the towel, exhale and release. Repeat five times and switch sides.
4. Figure of 8 for upper and forearm rotation
Bring the club to shoulder height, one palm facing down, and the other up. Rotate the club from side to side in a figure of 8. Repeat 5-10 times. Change the grip and repeat
5. Standing Pelvic Tilts
Begin standing with feet hip width. Tuck the tailbone between your legs by sending the belly button towards the spine and clenching your bum. Then release the tension and try to stick your bum out like a little duck and so arching your lower back. .Repeat five times in each direction and combine the movement with breathing. Then get in your address position, arms crossed over the chest or support yourself with the golf club and repeat the same movement.
At the end return to a neutral spine position, meaning half way through the two end positions of the previous movement.
6. Speed Trunk Rotation
Standing in your address position, bring the palms together. Inhale as you rotate from the trunk and bring the right hand back but keep the upper arm to the body. Exhale as you “clap” the hands together. Repeat 5 times in each direction. Continuing in your address position, extend the arms to shoulder height and rotate from the trunk. Repeat 10 more times.
7. Standing Hip Warm-Up
Begin by placing one hand on a golf club for assistance with balance.make sure that you are standing steady on one foot, bum tucked in and belly button zipped in to control the core.
Swing the other leg back and forth without allowing the back to overarch or twist. Repeat 5-10 times per side.
8. Standing Hip Stretch
Begin by placing your hands on a golf club for assistance with balance. Place the right ankle on the outside of the left knee. Inhale as you bend your left knee, sitting back as if you are sitting on a chair. Bring the chest toward the shin, rolling the shoulder blades together. Hold for one breath and repeat five times. Switch sides.
And how do you feel now? Ready for your winning swing?
Wishing you a great game.
Physiotherapy team at Swissphysio