While you may spend many hours on the range perfecting your swing, golf requires a blend of precision, strength, flexibility, and balance. Incorporating a simple but effective stretching routine can enhance your swing, performance and focus on the course, and it can reduce the risk of injury.
I remember when I was playing the European Tour a long, long, time ago, I arrived at an event where my lower back had locked up. The tour physio said I had the worst back that she had ever seen on a tour player! Ouch!! However, she not only told me of the benefits of stretching but also gave me a number of stretches to do that I still use today, 25 years later. In the last few weeks, I have just finished playing events in Victoria on PGA of Australia Legends Tour. I was lucky enough to have a win and a couple of other top 3s. Without exception, I stretched every day.
Stretching will benefit many aspects of your daily life. With regard to golf, a stretching regime can complement lessons, practice, and strength workouts. It will help to open tissues, so they receive more blood, keeping you limber, allowing you to move freely and avoid injury. It’s never too late to start a stretch programme.
We all know the basic hamstring, quad and calf stretches – which should be a part of your stretching regime.
These are some examples of other stretches that will assist you to be prepared for your practice session, your lesson, or your round of golf.
- Basic Standing Side Stretch: Stand with feet shoulder-width apart, lift the left arm overhead, and lean to the right, forming a “C” shape with your body. Reverse for the other side.
- Foetal Arm Circle: Lying on one side with knees bent, sweep the top arm in a large circle to stretch the chest and rotate the spine. This will help to free up your shoulders and your back.
- Standing Wall Twist: Stand with your back to the wall, feet shoulder-width apart. Gently twist your torso toward the wall, allowing your hips to also rotate towards the wall. Place your palms on the wall at shoulder height and hold the position for 10 seconds, alternating sides. You should feel some stretching in your sides and back.
A few things to remember:
- Don’t consider stretching a complete warmup. You should also walk around a bit to get the blood pumping to your muscles.
- Consistency is the key when it comes to any kind of exercise. Try doing a stretching routine once a day, or even just a few times a week, and see what kind of difference it can make. It has served my golf career well and I am sure it will allow you to play golf a little better and for a little longer.
- Remember to breathe. Sometimes we have a tendency to hold our breath when stretching… remember to breathe!
- Strive for balance. Everyone is different but strive for equal flexibility on both sides of your body. This will give your golf swing improved control.
- Hold your stretch. Breathe normally and hold each stretch for about 10-20 seconds; in problem areas, you may need to hold for around 30 seconds.
To book a lesson visit michaellonggolf.com
— Michael Long
