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