Shape Up With Simple Stretches Suitable For Golf

Stretching Ideas For Golf

ideal to incorporate into your weekly fitness routine

Stretching exercises can be adapted for golf.

Here They Are

1. Upper Chest Stretch

Stretches: anterior shoulder, rotator muscles

Standing with your feet slightly apart, grasp your hands behind your back and rise your arms as far as you comfortably can.

Hold this position for a full count of ten seconds and then repeat.

Do five times.

Variation: Sit on a chair and do exercise, as in picture.

2. Back Stretch

Stretches: lower back, gluteus, and hamstrings

Lie on your back and grasp your legs behind the knee, pulling up toward your chest, gently.

Hold position for ten seconds.

Repea ten times.

3. Shoulder and Arm Stretch

Stretches: shoulder girdle

Find a ledge or stationary bar, placing both hands palms down, shoulders width apart on it.

Bend your knees slightly, allowing upper body to drop down.

Come into the stretch at your own comfort level: either drop down further to increase or remain where you are if it is enough.

Hold for ten seconds, repeating five times.

The picture shows a variation at the golf course of an unstationary bar ( or golf club )

4. Forward and Back Arm Stretch

Stretches: Obliques, Back

5. Shoulder Stretch

Stretches: Shoulder girdle, triceps

Lift your arm to shoulder height and then bring it across the front of the body.

Bend elbow ninety degrees, grabbing the elbow with your opposite hand.

Apply gentle tension for ten seconds and then release.

Repeat this five times with each arm

Post - Golf Exercise Routine

1. Downward Facing Dog

To release tension and muscle strain in your shoulders and upper back:

Long considered one of the very best shoulder stretches in yoga, down dog is easy to learn and feels amazing once you master it.

Start with your feet about shoulder's width apart, and place the palms of your hand on the floor, under your shoulders. If you have tight hamstrings, you will have to modify by either using a pillow beneath your hand, or by bending your knees slightly. Your aim is to be in the pose with straight legs. Keep your breath even and natural, and imagine your tailbone pointing toward the ceiling. To come back out of the pose, walk your hands back toward your legs and then straighten up.

2. Gluteus Stretch

To release your hamstrings and upper thighs

Lie on your back and bend your left knee. Cross your left leg over theright knee and then slide your hands around the bent knee. Pull your bent knee toward your chest until you feel the stretch, stopping before there is any sensation of pain.
Hold for several seconds, and then release and switch legs.

3. Calf Stretch

To release your calf muscles

Step up on a ledge or the edge of a rolled towel, or small pillow.

Come way up onto your toes and hold, feeling the calf muscles contract fully.

Hold the position for several seconds and then release, feeling those muscles relax.

Repeat several times.

4. Ankle Stretch

To release your ankles:

5. Lower Body Stretch:

Sit on your bottom, placing the soles of your feet together in front of you. Holding onto the outer edge of your feet with the palms of your hands, imagine that your legs are the wings of a graceful butterfly, and flap up and down several times. Do not concern yourself with how big the movement is, nor with how close to the ground you can get your legs at first. Eventually, you will be able to get your legs flat to the floor without strain or pain. Do not force it, just let your body work itself into it slowly.

Will You Be Stretching For Golf?

You realise you need to get fit and keep in shape for golf.

Stretching helps with this before a game, after a game and as part of a fitness routine inbetween games.

You have been given examples of stretches to use.

Will you be stretching for golf?