| Flexibility is the buzzword in the golf | | | | program. |
| world! The more flexible a golfer is the | | | | |
| better chance he/or she has at making an | | | | Stretch Before Golf |
| optimal backswing, and producing maximum | | | | |
| clubhead speed. There is still some | | | | Stretching before golf should be part of your |
| controversy over which flexibility exercises | | | | warm-up. Active or dynamic stretching is |
| are the best for golf and how often you | | | | crucial in preparing a golfer to perform at |
| should stretch. Knowing your limitations | | | | their best. Warming up first is essential. |
| going into a stretching program is very | | | | Your core body temperature should be raised |
| important. If you have joint or muscle | | | | to avoid injury. This can be done by walking |
| limitations, you should see your doctor | | | | from your car to the practice range at a fast |
| before you start. Flexibility training should | | | | pace, thus preparing your body for active |
| be done consistently (daily) to obtain | | | | warm-ups specific to golf. |
| significant improvement. As we get older, | | | | |
| flexibility becomes a greater issue when | | | | The shoulder joint is the most active joint |
| attempting recreational activities such as | | | | in the golf swing. Movements such as arms |
| golf. Follow the guidelines I have written | | | | circles and crosses are needed to prepare for |
| below, and you will get the most out of your | | | | an aggressive golf swing on the first tee. |
| flexibility program, and play your best golf! | | | | The hamstrings and low back are also critical |
| | | | areas to warm up before swinging a club. |
| | | | Doing some easy toe touches (ease into it) |
| Always Warm Up Before Stretching | | | | with slightly bent knees will adequately |
| | | | loosen up your lower back and hamstrings and |
| A warm muscle is much more easily stretched | | | | provide more freedom in your golf swing. |
| than a cold muscle. Never stretch a cold | | | | |
| muscle; always warm up first to get blood | | | | Stretch After Golf |
| circulating throughout the body and into the | | | | |
| muscles. A warm-up should be a slow, rhythmic | | | | Most golfers head for the clubhouse after the |
| exercise of larger muscle groups done before | | | | round. This is a crucial time for stretching |
| an activity. Riding a bicycle or walking | | | | because you have just put your body through a |
| works well. This provides the body with a | | | | lot of stress. Spending only 5 minutes after |
| period of adjustment between rest and the | | | | the round doing static stretches will prevent |
| activity. The warm-up should last about 5-10 | | | | a lot of soreness and tightness. The areas to |
| minutes and should be similar to the activity | | | | concentrate on are the low back, hamstrings, |
| that you are about to do, but at a much lower | | | | hips, and shoulders. If done consistently, |
| intensity. Once you have warmed up at a low | | | | you will be able to play or practice the next |
| intensity for about 5-10 minutes and have | | | | day with very few residual effects. |
| gotten your muscles warm, you can now | | | | |
| stretch. | | | | Stretch Between Strength-Training Sets |
| | | | |
| Stretch Before and After Exercise | | | | To improve functional flexibility, we |
| | | | recommend stretching the muscle being worked |
| We recommend stretching both before and after | | | | in between strength-training sets. The |
| exercise, for different reasons. Stretching | | | | benefit: maintaining and improving full range |
| before an activity (after the warm-up) | | | | of motion while muscles are recovering. This |
| improves dynamic flexibility and reduces the | | | | is a very time-efficient method because by |
| chance of injury. Stretching after exercise | | | | the time you have gone through each of your |
| or golf ensures muscle relaxation and | | | | strength-training exercises; you will have |
| facilitates normal resting length, | | | | stretched each muscle without taking-up any |
| circulation to joint and tissue structures, | | | | more time. |
| and removal of unwanted waste products, thus | | | | |
| reducing muscle soreness and stiffness. Body | | | | Golfers are very concerned about losing |
| temperature is highest right after | | | | flexibility from strength training. This is |
| cardiovascular exercise or after strength | | | | one way to ease your mind about maintaining |
| training. In order to achieve maximum results | | | | full range of motion, even while strength |
| in range of motion and other benefits, it is | | | | training. Applying all of these principles |
| highly recommended that you do static | | | | will allow you the best chance at improving |
| stretching at this point in your workout, | | | | your flexibility and ultimately your golf |
| just after your cardiovascular program and | | | | game! |
| during or after your strength-training | | | | |