Stretching is an important part of any athlete’s routine. Amateur golfers, however, are notoriously tense and prone to injury. The problem is that strict golfers swing badly. They move through all the wrong places (i.e. lower back, not hips), which not only creates poor shots and inconsistency, but also dramatically increases the likelihood of injury.
The following 6 stretches will address all of the common areas of stiffness in golfers and, if done daily, will improve not only your health, but your swing mechanics as well.
Mid-Kneeling Hip Flexor Stretch
The Rectus Femoris is a muscle in the thighs that is notoriously tight among those who sit for long periods (as most corporate workers do!). What’s more, it’s a muscle that can negatively affect proper hip function, core stability, power – all of which are vital to golfers!
Needless to say, it’s a muscle you don’t want to let tense up. This stretch, done daily, will help maintain the length of the Rectus Femoris.
1 – Get into a lunge position facing a wall, with your front foot about a foot from that wall.
2 – Raise the hand on the same side as the front foot to balance with the help of the wall.
3 – Next, take the opposite hand and grab the foot of the back leg.
4 – From here, move forward while simultaneously pulling your back foot toward your butt.
Seated 90/90 stretch
Hip internal rotation is a common problem among those who once again sit for prolonged periods or who have developed muscle imbalances, especially between the quads and glutes. Internal rotation of the hip can lead to all sorts of problems, including knee pain, hamstring tears, and ACL tears. This stretch will lengthen those internal rotators, allowing the hip to move more easily into external rotation.
1 – Sit on a bench, then take one foot and place the outer part over the bottom of the opposite quad.
2 – Next, grasp the shin on the raised side and gently pull up to externally rotate the hip.
3 – Do not allow the knee to drop below the level of the foot on the elevated side.
4 – You should feel a stretch on the outside of your hips.
Kneeling Rockback Stretch
The adductors are another hip muscle that often lacks adequate length. Adductor strain can lead to muscle tears and sometimes a sports hernia. The Kneeling Rockback will stretch these muscles.
1 – Get on all fours, but move your knees as far as your hip flexibility allows.
2 – With that stretch in the adductors, slowly rock back as far as you can without losing the arch of your lower back.
Lying knee-to-knee stretch
Internal rotation of the hip is important in following the swing. Poor follow-through results in decreases in accuracy and distance, while poor hip internal rotation has been linked to ankle injuries, hamstring tears, and low back pain.
Note: We do not use this stretch with our female golfers, as they tend to have more than enough flexibility in this area, and adding more could cause hypermobility injuries.
1 – Lie on your back on the floor and bend your knees at a 90 degree angle.
2 – Move your feet as far as you can and keep them flat on the ground.
3 – Next, lower your knees toward your midline so you feel a good stretch on the outside of your hips.
chest wall stretch
The chest is another area that is often tense in golfers. A tight chest results in a stooped posture, which leads to poor movement through the upper back during the swing. By stretching the chest muscles, we can allow optimal movement of the shoulders, which will produce a smoother swing.
1 – Stand in a doorway with one arm out to the side of the door frame just above shoulder height.
2 – Step forward so that you apply a gentle stretch to the front of your shoulder and turn your head and body away from your arm.
3 – As you perform this move, make sure to lock your shoulder blade down and back.
Latissimus dorsi stretch
The lats, like the chest, create a hunched-over posture when tense. By stretching them we can keep our shoulders healthy and our swing smooth.
1 – Lie on your back on the floor and bend your knees at a 90 degree angle.
2 – Extend your arms directly above your head, with your little finger pointing straight up.
3 – Don’t let your back arch too much; keep it flat by resting it against the ground.
There’s the list. Do these stretches every day – you’ll feel better and see your swing improve dramatically.