Golf is a game of precision, which involves the use of a club and ball. Each player tries to hit the ball into a hole on the golf course using minimal number of strokes. It is a game of fitness and flexibility, as to be able to reach the ball into a hole, one has to be able to swing the club well. If a person is not fit and/or flexible, the chances of injury, muscle pain and stress increase manifold.
It can also be attributed to the fact, that for the swing to be performed one has to carry out a strange body movement, which the body is not familiar with. Sometimes, the body can become stiff, when you are about to swing. So that this does not stiffen, you will have to work on the flexibility of your body. Doing golf stretches proves to be of great help for the same. They will help the muscles to warm up to the different body movements and prevent injuries.
Golf Stretches for Flexibility
When one talks about golf stretches for improving flexibility, it is often seen that only golf stretches for shoulders are a part of the program. However, this is a wrong practice. To improve flexibility, one will have to include stretches for muscles in the entire body. It is important to note that for improving flexibility, not only the shoulder muscles but the muscles in the entire body are worked.
Lunge with Rotation
It is one of the dynamic golf stretches, which includes a swinging movement, that helps in stretching the hip flexors. Place the golf club on your shoulders, with your hands placed on either side of the club. Step the right leg forward and come into a lunge, making sure your left knee is locked. Now, gently twist your torso to the left, as far as you can. When you twist, you will have to ensure, your lower body does not move. Hold the position for a few seconds, before you release. It should be repeated at least 5 to 7 times on each side to see the effect of the exercise.
Lunges and squats are two exercises, which can never go wrong. This stretch will help in elevating the heart rate and also increase blood flow to the lower part of the body. Place the club in front of you, such that your hands are extended out straight. Bend the right leg and place the ankle of the right leg on the left thigh. Now slowly come into a squat, till your left thigh is parallel to the ground and come back to the starting position. Repeat the exercise 10 to 12 times, before your switch legs.
Supported Twist and Bend
When one tries to hit the golf ball towards a putting green, you have to generate speed and power by twisting the upper torso. Doing this exercise works on the twisting movement and helps in bringing flexibility in the waist. Place the club on your shoulders and place the hands on either side. Stand with a little more than shoulder width distance between your feet. Now gradually twist to the right side and then bend down as though you were trying to reach your head to the right knee. Come back up and to the starting position and repeat the same on the other side. This stretch should be repeated 10 to 12 times on either side.
It is not uncommon to see golf players suffering from shoulder pain. Doing the shoulder rotation will help in working the shoulder griddle and bring flexibility in the said area. Stand with hip width distance between your feet. Keep your shoulder blades down and place your hands on your thighs. Slowly rotate both the shoulders in clockwise direction 8 to 10 times and then rotate them anticlockwise about 8 to 10 times as well. When you are doing this exercise, make sure you do not move your neck. It has to stay erect.
Like improving flexibility of the shoulder griddle is important, similarly working the chest muscles is also important. Stand with hip width distance between your feet. Extend both your hands behind you. Bring the shoulder blades closer to one another and straighten your arms. Now, try to intertwine the fingers and try to bring the hands in level with the shoulders. However, in your endeavor to reach your hands up, make sure you do not lean forward. Hold the stretch for 10 counts, release and hold the stretch again for another 10 counts.
I would like to bring it to your notice, that before you do these golf stretches to improve flexibility, do not forget to warm up. The stretches should not be done, when the muscles are still cold. This can cause the muscles to freeze and give rise to injuries. Also when the muscles are warmed up, you will notice, that you will be able to perform deeper stretching movements, which will go a long way in working on your flexibility. The warm up can be as short as 10 to 15 minutes, where the heart rate is raised and the body temperature is increased.