Stretch Before A Day of Golf To Prevent Injury

While golf may not be considered a strenuous sport, there are a variety of muscles involved in the execution of a swing and the journey across long fairways. Taking part in a relaxing day of golf often leaves players with muscular aches and pains, opening the door to injury. In order to bring more flexibility to muscles and encourage a more comfortable post-golf experience, it is a good idea to perform a series of stretches before stepping onto the green.

Prior to stretching, a brisk walk will warm up muscles and prepare them for the tasks at hand. To tackle strained muscles resulting from an overzealous swing, the quadriceps need to be addressed. Using the back of a chair for balance, bend your left leg at the knee and hold your ankle in your left hand. Gently move your leg backwards until you feel the stretch in your thigh. Repeat with the other leg.

To encourage a more productive swing, stand in front of a chair, again bending your left leg at the knee. Place that foot on a chair and keeping your back straight, turn your torso to the right. Gently push your left shoulder down towards the floor and hold for a few seconds. Try to perform this stretch in a smooth sequence, just as you would on the green. Repeat on the opposite side.

Throughout a day of golf, a player’s back muscles are in constant use. Golfers are forced to take advantage of these muscles when swinging, bending to retrieve balls, and lifting clubs out of the bag. To prepare back muscles for a pain-free golfing adventure, stand behind a chair and establish a firm grip on the back. Keeping your feet shoulder-width apart, bend at both the waist and the knees until you feel the stretch underneath your arms. Be sure to keep your back straight at all times.

It is also important to focus on the hip area prior to a game of golf. When the torso rotates during a swing, the twisting motion extends all the way to a golfer’s hips. The best way to warm up this region is by holding a golf club in one hand and getting down on one knee. Hold the bent knee for stability and move forward with a straight back. This stretch will be felt in the back, hip and thigh regions and help to promote a safer, more comfortable game of golf.