Golf Stretching Exercises

Golf Stretching

In golf, the constant training is a prerequisite to improve performance. The flexibility of the body has a key role here. The aesthetics and proper execution of the movements helps create a natural and positive conception of ourselves, thus favoring our mental balance.

The stretching is a scientifically based method, which improves balance when using the elasticity of muscles, tendons, ligaments, joint capsules and fascia, as well as the surrounding tissues. The stretching, when carried out systematically eliminates muscle tension and improves our mental and physical condition.

 

Instructions for golf stretching

It is important to perform stretching on a regular basis at least three times a week for 20 to 30 minutes, and before each practice or game of golf. All exercises should be performed three times for 15 to 20 seconds, on both sides. In doing so, you should breathe regularly and smoothly.

The feeling of tension that you will feel in each of the first stretches should begin to subside after a few seconds and have to be perfectly tolerable. You should not swing as these exercises cause reflexes to stretch the muscles, contrary to the objectives of stretching.

 

Golf Stretching Exercises

Head

  • Erect, head held high.
  • Slight lateral inclination of the head to the right (left).
  • Place the right hand (left) on the left ear (right).
  • Keep your head in this position and lower the left shoulder (right).

 

Neck, shoulders and arms

  • Legs aligned with your hips, knees and hip joints slightly bent.
  • Catch, with the right hand (left), the wrist of the left hand (right) behind your back and pull the left arm (right) down the diagonal.
  • At the same time, tilt your head towards the right shoulder (left).

 

Trunk flexion

  • Upright position, legs apart.
  • Right arm (left) behind the head.
  • Place your left hand (right) in the right elbow (left) and pull the torso to the left (right).

 

The posterior shoulder

  • Erect, head held high.
  • Place the right arm (left) over the left shoulder (right).
  • With the other hand, push the arm, elbow, back over the shoulder.
  • When stretching, do not rotate the upper body.

 

Chest

  • Legs aligned with your shoulders, hip joints and knees slightly bent.
  • Keep the torso and horizontal support arms on a golf club.
  • Push the chest down.

 

Chest

  • Erect, head held high.
  • Interlace the fingers of your hand behind your back.
  • Stretch your arms, elbows together.

 

Chest and arms

  • Legs aligned with your shoulders, stretch your left arm (right) shoulder height and pull the hand behind the body, a bar or a wall.
  • Turn torso slightly to the right (left), to cause a tension in the muscle of the chest or arm.

 

Area outside of the forearms

  • Fix the left hand (right) folded down with the palm of right hand (left) and press against each other.

 

Inner zone of the forearms

  • Attach the right hand (left), folded up with the fingers bent with the palm of left hand (right) and press against each other.

 

Abdomen and back

  • Grab with both hands, a golf club (iron 3), placed behind your back.
  • Legs aligned with your shoulders and knees slightly bent, upper body right, leaning slightly forward.
  • Turn slightly to the upper body, alternately to the left and right, towards the knee and hip.
  • From 10 to 15 repetitions.

 

Lateral flexion of the trunk

  • Crossing your legs, move the right hip (left) and lean out the trunk, arms outstretched, in the opposite direction.

 

Abdomen and back

  • Lying on your back, bend your left knee (right) at about 90 degrees and place it along the right side (left) of the body.
  • Push the knee with your right hand (left) against the floor.
  • Turn the torso towards the left arm (right), extended, without the shoulders are no longer in contact with the ground.

 

Back and buttocks

  • With knees slightly bent, hold the thighs and push your upper body towards the knees.

 

The posterior buttocks and thighs

  • Lying on your back, hands involved with one knee (bent) and pull it towards the opposite shoulder.
  • The other leg is extended along the ground.

 

Flexion of the hip

  • Give a big step forward, keeping one leg straight back and put the other at a right angle.
  • With the upper body tilted slightly forward, push the bowl towards the ground, the column is not very curved.

 

Area outside of the hips and thighs

  • Sitting with a straight trunk, crossing the left leg (right) on the right (left) and extend your foot, above the knee.
  • The left hand (right) serves as the support behind your back, while the right elbow (left), pushes the left thigh (right) in the opposite direction.

 

Anterior zone of the thighs

  • Erect, head up, bend the right leg (left) behind.
  • The right hand (left) grabs the foot and pulls the leg back / up.
  • The balance is maintained with the other hand (resting on a golf club).

 

Area inside of the thighs

  • Sitting so that the soles of the feet touching each other.
  • Bringing the feet as much as possible of the buttocks and slowly push your knees toward the floor.

 

The posterior thigh

  • Standing, put one leg draped over a chair and pull the foot towards the shin.
  • Keep the upper body right and push it towards the leg, keeping your back straight and tilting the pelvis forward.

 

Calves

  • Slight inclination of the upper body forward with one leg placed in front of the other.
  • Fix the heel of the leg on the ground and indented stretch it.
  • Support the hip and upper body and maintain balance with the arms (on a golf club).

Golf Stretching Exercises

Share