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