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Stretching Exercises for Golf

These Key Stretching Exercises Can Surely Prevent Golf Injuries

Golf is traditionally an outdoor sport that demands a lot of physical activity. From nurturing the maneuvers for the right swing, to moving around the golf course, every movement demands agility and energy. Golf stretching exercises are part of a regime that is dedicated to the game.
SportsAspire Staff
Last Updated: Mar 6, 2018
Although variants of the real game are now played in a number of specially constructed golf courses, the sport is traditionally played on the green. The sport of golf incorporates swings directed onto a golf ball, with the primary aim being covering all 9 or 18 holes in the least possible strikes. The sport involves the use of many different types of clubs to hit the ball into each hole, and over land or water barriers. It is unique in the fact that it is one of the few ball games that are not limited to a standardized arena. The movement of the ball from the teeing ground to the last hole in the game demands a lot of energy and versatility to decipher the right match play.
The Importance of Stretching Exercises
Stretching exercises are designed to increase the range of motion and power demanded by each swing. This not only reduces the limitations of the 'handicap', but also helps reduce the occurrence of injuries that golfers may endure during the course of the game. There are different types of stretching exercises to improve golf maneuvers, and each makes a significant difference to a particular individual or set of strikes. These exercises should be incorporated as an essential part of the warmup routine, prior to stepping onto the green. The dynamic and static stretches aim at reducing muscle stiffness, to enable the right swing-power and increase flexibility, without compromising on the player's energy level. They also empower muscle contractions and swing potential.
The Ideal Golf Stretching Exercise Regime
Essentially, any golf stretching exercise regime needs to range over 15 to 20 minutes, prior to tee-off. These 15 to 20 minutes need to be effectively subdivided to accommodate warmup walking, squats, and other exercises.
Brisk Walking: Walking with a skip in your stride for 3-5 minutes helps a lot to warmup the body and get the muscles ready for the subsequent workout. You could walk briskly in the parking lot or any cordoned area of the course. Even walking to and from the various structural segments of the golf course helps a lot.
Supported Squatting: Squatting with the help of support helps elevate the heart rate. This gets you ready for the action that you are to be a part of in a few minutes time. Squatting also increases blood flow to the muscles involved in the sport. You could hold on to a short club for support, and squat with your arms fully stretched above you, as you hold on to the tip of the iron. It is essential to squat till your thighs are parallel to the ground. This should be repeated 10-15 times. Alternately, you could incorporate the single leg squat, with support. For this routine, you need to stand against a golf club and bring each foot up (at a time), and place it on the opposite knee. You have to ensure that the angle achieved is around 90 degrees. Once the angle is achieved, you need to squat till your knee supporting the opposite foot is parallel to the ground. This kind of squatting can be repeated for at least 10-12 times, each round.
Arm Swings: These stretching exercises help in developing the right arm-swing for the desired length across each green hurdle. You need to stand tall, with both your arms by the side. Slowly and alternately, swing each arm back and forth, and clockwise and anticlockwise in a continuous motion for at least 30 seconds.
Waist rotations, wrist extensions, side bends, toe touches, shoulder stretches, and leg swings are some of the other stretching exercises that would help your game a great deal.
Athletic woman stretching her arms outdoors
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Neck-down shot of person going for run on beach
Man doing exercise with golf club