How to Stretch Before Playing Golf

Golf is becoming one of the most popular sports and the number of those who are participating is growing by leaps and bounds. Although it appears to be less than strenuous, playing golf puts extraordinary stresses on the body, both by the required movements and by the necessity of extended time spent walking and standing. A good warm-up and stretch before playing a round of golf will not only protect your muscles and joints, but will also help your game.

Instructions

Difficulty: Easy

Things You’ll Need:

• Golf club
• Golf cart

Stretch Your Quads Using Your Golf Cart

1. Park your cart on a level surface and make sure to set the brakes.
2. Face the side of the cart, placing one hand on top of the cart to provide balance.
3. Pull one foot up and back and catch hold of the ankle with your free hand (you will be stretching the side opposite the hand on the roof).
4. Pull your heel slowly towards your buttocks until you feel the stretch in your bent leg.
5. Hold the stretch for 5 to 15 seconds and then switch sides and stretch other leg.
6. Perform 3 repetitions on each leg.

Loosen Up With a Hip Stretch

7. Sit on a chair with your feet flat on the floor and your lower back pressed into the back of the chair.
8. Cross one leg and place your ankle on top of the opposite thigh.
9. Use your hand and press firmly, but gently, down on the crossed knee until you feel the stretch on the outward part of the hip.
10. Lean forward for an additional stretch, but only if flexibility allows.
11. Replicate the stretch on the opposite side.
12. Complete 3 repetitions on each side.

Make Your Swing Stronger With a Rotational Swing Stretch

13. Stand up on your feet with your knees slightly bent and your golf club on your shoulders.
14. Place your wrist around the top of your club toward each end.
15. Rotate your body to the right, with your left elbow pointing toward the ground and your right elbow pointing straight back.
16. Swivel the opposite way (slowly) with the position of the elbows reversed.
17. Take 15 seconds for the complete rotation and repeat 2 or 3 times.

Stretch the Inner Thigh for Greater Mobility

18. Stand next to a stable surface (like a stair) that is about calf high.
19. Raise the leg closet to the stair and place your heel on the stair while keeping the leg straight.
20. Place your hands on your thighs and lean slightly forward.
21. Lower the body using the standing leg slowly toward the ground until you feel a stretch on the inner thigh of the raised leg.
22. Repeat movement 2 times and then switch sides.

Tips & Warnings

• These stretches can be done before playing and during playing if the body becomes tight.
• See your doctor before beginning a new sport or exercise routine.

Who Can Help: