Golf stretching exercises to improve your game and do away with golf injuries for good.
Golfing stretches should be part of any training program. The mechanics of the golf swing require flexibility, coordination, quality and dependability. Golfers with poor versatility will suffer regarding producing club head speed and will probably create compensatory adjustments to their swing that will lead to inaccuracy and injury.
Why do we need to do golfing stretches?
Golf is a movement that requires strength, flexibility, coordination, and to a lesser extent muscular and cardiovascular perseverance. Golfers with constrained range of motion will be severely affected in their capacity to create club speed. Loss of range of movement is probably more imperative than loss of stretngth in affecting club speed in a aging golfer. Loss of spinal rotation, hip rotation, and shoulder scope of movement influence how far back the club will begin and the length of follow through.
Power is dependent on the velocity of your swing as it hits the ball. The range of motion in your trunk directly correlates to the ability to generate club head speed. The golf club has a limited amount of time to accelerate during your down swing to achieve its maximum velocity at contact. By improving your flexibility, the degree of trunk rotation relative to your hips, hence, the distance of the upswing, you likewise increase the distance that the club has a chance to accelerate prior to contact with the ball.
Golf Stretches for Flexibility
When one talks about golf stretches for improving flexibility, it is often seen that only golf stretches for shoulders are a part of the program. However, this is a wrong practice. To improve flexibility, one will have to include stretches for muscles in the entire body. It is important to note that for improving flexibility, not only the shoulder muscles but the muscles in the entire body are worked.
Lunges and squats are two exercises, which can never go wrong. This stretch will help in elevating the heart rate and also increase blood flow to the lower part of the body. Place the club in front of you, such that your hands are extended out straight. Bend the right leg and place the ankle of the right leg on the left thigh. Now slowly come into a squat, till your left thigh is parallel to the ground and come back to the starting position. Repeat the exercise 10 to 12 times, before your switch legs.
Lunge with Rotation
It is one of the dynamic golf stretches, which includes a swinging movement, that helps in stretching the hip flexors. Place the golf club on your shoulders, with your hands placed on either side of the club. Step the right leg forward and come into a lunge, making sure your left knee is locked. Now, gently twist your torso to the left, as far as you can. When you twist, you will have to ensure, your lower body does not move. Hold the position for a few seconds, before you release. It should be repeated at least 5 to 7 times on each side to see the effect of the exercise.
Supported Twist and Bend
When one tries to hit the golf ball towards a putting green, you have to generate speed and power by twisting the upper torso. Doing this exercise works on the twisting movement and helps in bringing flexibility in the waist. Place the club on your shoulders and place the hands on either side. Stand with a little more than shoulder width distance between your feet. Now gradually twist to the right side and then bend down as though you were trying to reach your head to the right knee. Come back up and to the starting position and repeat the same on the other side. This stretch should be repeated 10 to 12 times on either side.
It is not uncommon to see golf players suffering from shoulder pain. Doing the shoulder rotation will help in working the shoulder griddle and bring flexibility in the said area. Stand with hip width distance between your feet. Keep your shoulder blades down and place your hands on your thighs. Slowly rotate both the shoulders in clockwise direction 8 to 10 times and then rotate them anticlockwise about 8 to 10 times as well. When you are doing this exercise, make sure you do not move your neck. It has to stay erect.
Like improving flexibility of the shoulder griddle is important, similarly working the chest muscles is also important. Stand with hip width distance between your feet. Extend both your hands behind you. Bring the shoulder blades closer to one another and straighten your arms. Now, try to intertwine the fingers and try to bring the hands in level with the shoulders. However, in your endeavor to reach your hands up, make sure you do not lean forward. Hold the stretch for 10 counts, release and hold the stretch again for another 10 counts.