etching is considered as one of the most important parts before a round of golf. The most obvious benefit of stretching is improving flexibility and range of motion during your game. Dynamic stretching is a powerful stretch to improve your power and explosiveness to add more yards to each club in your bag. They increase your flexibility for better swings and specifically loosen your joints, muscles, tendons, and ligaments.
Are you ready for stretching? Here are 5 fantastic warm up stretches to use before your next round or practice sessions that you cannot miss.
Almost every golfer suffers from tight hips, hamstrings, and thighs. Break out of the cycle with these three lower-body mobility stretches.
The Lateral Squat Exercise forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking. It is a great exercise for golfers to promote dynamic flexibility of the adductor musculature and open the hips. Only sink as deep into the squat as you can without pain. It may feel uncomfortable, but it should never hurt.
START: Stand extremely wide with your feet pointing straight. Place your hands in front of your chest.
FINISH: Shift your weight to one leg and push your hips back as you lower your body as far as you can. Keep your other leg straight. Rise back up and repeat to the other side. Do six repetitions on each side.
NOTE: Your feet should point straight ahead and remain flat on the floor at all times. Do not let your knee on the squatting side slide forwards past your toes. Keep your opposite leg straight, your back flat, your tummy in, and your chest up. You should feel it working your glutes, groin, hamstrings, and quadriceps.
WALKING LUNGE WITH REACH
The Walking Lunge with Overhead Reach warms up many muscles at once, including the hip, knee and ankle joints. It is an excellent functional exercise for strength and stability in running, cycling, golf, or any other activity that requires weight shift from one leg to the other.
START: Standing on one leg, holding the opposite knee at hip level.
FINISH: Inhale as you step forward, lunge and reach both arms overhead. You should feel a sense of lengthening in the front of the hip, quads, and abdominals of the back leg. Hold this lunge and continue to reach up then slightly side-bend towards the side of the forward leg. This will give you a bonus stretch of the muscles between the ribs and the pelvis. Shift your weight onto your front leg without letting your knee go past your toe, exhale and come into single leg balance on that leg and bring your arms back down by your sides.
NOTE: Inhale as you lunge forward and reach overhead to open the front of the body, exhale as you come back to single leg stance. Use your breath to help expand the tight spaces.
Inverted Hamstring Stretch is a dynamic flexibility exercise that stretches your hamstrings, glutes, and calves while challenging your balance, core, and stability. This exercise also works your core by engaging all of the stabilizing muscles to maintain your balance on one leg throughout the movements.
START: Stand with your knees slightly bent, your arms raised to 90 degrees. Keep your shoulder blades pinched.
FINISH: Lift your right foot slightly off the floor. Without changing the angle of your left knee, bend your hips and lower your torso as far as you can. As you bend over, lift up your arms straight out to your sides until they are in line with your torso. Turn your palms to face up. Return back to the starting position. Perform the prescribed number of repetitions before switching sides.
CLUB PEC STRETCH
The Club Pec Stretch is designed to open your chest, improve posture and increase the rotation in your shoulders. This will allow you to increase your shoulder and upper-back rotation allowing for more torque, club head speed and efficiency in your swing.
START: Take a club and put the end of the shaft in your right palm.
FINISH: Take a split-stance with your right leg forward and reach back with your right arm behind and slightly above your head. Push the club with your left arm into your right palm and push your right arm away from you. Repeat eight times and switch sides.
BENT OVER T-SPINE EXTENSION
The Bent Over T-Spine Extension is a great stretch to open you mid-back and increase flexibility in the spine. This exercise also brilliantly opens your pectoral muscles and hip flexors and tones all the limbs, especially the thighs.
START: Get into a golf stance, but bend over a little further than normal. Place both arms below with your palms up.
FINISH: Reach around and behind you with one arm, watch that hand with your eyes, and push the other arm closer to the ground. Repeat eight times and switch sides.