Stretching and Mobility Program for Golfing
With the Master’s completed and a new winner earned their green jacket, many are excited to get their own game started for the year.
In Illinois we are facing yet another round of snow, therefore there may be a few more days before people are back on the course for the spring. After many months of inactivity involving the rotational movement and mechanics required for golf, there is bound to be some soreness, aches, and pains that come with starting for the year. One of the best things after a long stiff winter is to improve a golfer’s flexibility and strength. This week we are going to discuss a few stretches for your upper extremities, back and core, and lower extremities to help alleviate some of the tightness that surrounds athletic movements.
Upper Extremity Stretches
Often times golfers begin to experience medial epicondylitis which is commonly known as Golfer’s Elbow. The medial epicondylitis is inflammation of the bony prominence on the inside of the elbow. When placing new or unfamiliar forces through the hand, wrist, forearm, elbow, and shoulder it can result in increased inflammation from unaccustomed use of specific muscles. Therefore, stretches listed below are ones that can be completed to help aid in the prevention and alleviation of tightness, soreness, and pain. The attached link at the bottom will bring a page with a picture, description, and parameters to complete stretches.
-
Wrist Flexion Stretch
-
Wrist Extension Stretch
-
Cross Body Stretch
-
Triceps Stretch
-
Corner Stretch
Lower Extremity Stretches
While some people drive carts when golfing, others walk the course. Regardless of your preference, the lower extremities are active during golfing. Tightness in the lower extremities can cause adverse effects of soreness in other areas of the body. Below are stretches for the lower extremities including quadriceps, hamstrings, glutes, and calves. The attached link at the bottom will bring a page with a picture, description, and parameters to complete stretches.
-
Quadriceps Stretch
-
Hamstring Stretch
-
Figure 4 Stretch
-
Gastrocnemius Stretch
-
Soleus Stretch
Back and Core Stretches
When golfing, the majority of the movement transitions through the back and core of your body. With the continue torque placed on this portion of the body, it is important to maintain proper flexibility for continued success with an individual’s golf game. Stretches to help maintain and improve flexibility include the list below. The attached link at the bottom will bring a page with a picture, description, and parameters to complete stretches.
-
Lower Truck Rotation
-
Knee to Chest
-
Prayer Stretch
-
Prayer Stretch Laterally
Click the link for the stretching program including pictures, description, and parameters to complete the stretches: Golf Stretching Program.
All stretches should be done to a comfortable level that does not cause pain. Before beginning and stretching or exercise program, an individual should consult their physician. Questions can be directed to the clinic at 815-223-4479.