Golf is a strange sport in as much as you need to be fit to play your best golf but it doesn’t necessarily make you fit while you are playing it.
There are many things that golfers do to make the game easier for themselves like using a buggy and parking right next to the ball each shot.
But to play your best golf you need to be in as good a condition as your body permits
If you’re looking for a way to improve your golf game, then you’ll be happy to hear that there is one.
It’s called stretching!
Stretching out sore muscles not only helps prevent injury but also improves mobility and flexibility which can help with swing mechanics.
There are several muscles that are used in the golf swing and many of which can have an influence over your golf swing.
In this series we will look at the muscles that can inhibit a good golf swing and will offer a stretching routine for each
Welcome To Stretch Your Way To Better Golf
Do you want to improve your golf game?
Here are some stretches that will help you do just that! Try to do them every day and before playing a round of golf.
This course is a collection of specific ‘golf targeted’ exercises which will help you enormously with flexibility and mobility in your golf swing.
As with all things physical, don’t hurt yourself or over do things, there’s no fun in not being able to play because you are stiff from your efforts.
STATIC STRETCH FOR YOUR WHOLE LENGTH
Having good mobility is key to being able to hit consistent powerful golf shots. You will also benefit in day to day life too if you can become less stiff in your muscle groups.
STATIC STRETCH FOR THE TRICEP MUSCLES
The role of the triceps in the golf swing is important. As you reach the impact position your right arm straightens and the triceps help transfer the energy from your body through to your arms, which in turn passes on through the golf club.
STATIC STRETCH FOR THE THIGH MUSCLE
The key muscles in the thigh are called the adductor muscles and are used to help control any type of lateral movement in the golf swing.
If your muscles in this area get tight or stiff then there is a chance it can limit mobility and perhaps result in a shorter backswing.
Video: Rich goes through a static stretch for the thigh muscles
STATIC STRETCH FOR THE OBLIQUE MUSCLES
The side muscles, obliques, play a key role in sending power from the hips to the upper body.
If you can’t separate your pelvis from your shoulders, you could rotate your whole body at the same time, which could cause the over the top swing which could likely lead to you hitting a slice.
STATIC STRETCH FOR THE ROTATOR CUFF MUSCLE
The rotator cuff is a group of muscles and tendons that surround the shoulder joint, keeping the head of your upper arm bone firmly within the shallow socket of the shoulder.
A rotator cuff injury can cause a dull ache in the shoulder, which often worsens with use of the arm away from the body
Shoulder rotation is a key movement in the golf swing and the rotator cuff muscles play a big part in that rotation. They can be a bit tricky to get to and stretch out
Video: Rich goes through a static stretch for the Rotator Cuff muscles
STATIC STRETCH TO HELP WITH GOLFERS ELBOW
Golfers elbow or Tennis elbow can be a debilitating injury and one that usually requires weeks of rest to repair the damage.
Medial epicondylitis is sometimes associated with overuse from playing golf; hence the nickname “golfer’s elbow.”
Lateral epicondylitis is associated with tennis and racquet sports, giving it the name “tennis elbow.”
Video: Rich goes through a static stretch for these nerve muscles
Sources: Healthline.com & physio-pedia.com
STATIC STRETCH FOR THE NECK MUSCLES
Located underneath the platysma on the sides of the neck are the sternocleidomastoid muscles.
With one on each side of the neck, these help flex the neck and rotate the head upward and side to side.
They stretch from behind the ear diagonally to the centre of the chest at the sternum.
Muscle spasms or strains in the neck and upper back muscles are common complaints among golfers.
Not warming up or poor posture and awkward body positions during the swing are usually to blame
Video: Rich goes through a static stretch for the Neck muscles
STATIC STRETCH FOR THE HAMSTRING MUSCLES
The hamstrings are tendons (strong bands of tissue) at the back of the thighs that attach the large thigh muscle to the bone.
The term ‘hamstring‘ also refers to the group of 3 muscles that run along the back of your thigh, from your hip to just below your knee.
Tight hamstring muscles can have a big impact on whether you can get the most out of your golf swing.
Muscle tightness is one of the biggest body issues for older golfers and those that are less subtle due to the modern lifestyles, sitting at desks or driving long hours for example.
STATIC STRETCH FOR THE GLUTES
The Glutes are one of the largest and most powerful muscles in the human body.
One of their main functions is to help us stabilise and protect our spine during daily life activities and movements
In the Golf Swing the Glutes act as a stabiliser for the pelvis. and strong glutes help with stability through out the swing and also with ground force from through your legs.
STATIC STRETCH FOR THE CHEST MUSCLES
The pectoral muscles in the chest are important muscles in the golf swing.
The chest muscles are mostly active during weight transfer in the backswing and the downswing;
and as it’s a very repetitive motion in the swing there is a chance you can pull the muscle if you don’t warm up or you are swinging too hard for your body to cope with
STATIC STRETCH FOR THE CALF MUSCLE
It’s very easy to pull a calf muscle when you’re playing golf, especially if you are walking around a hilly course which has the odd ‘cardiac hill’ to negotiate.
We hope you enjoy Stretch Your Way To Better Golf.
By taking this instruction on board you will be able see a difference in the mobility of your golf swing and in how you feel away from golf.
Take care not to hurt yourself while doing these exercises and speak with a medical professional before you start if you have any doubts.