Loosening and warming up your muscles before a round of golf is an effective way to avoid injury while getting the most out of your game. These exercises won’t go very far if you’re intending to win a weightlifting contest, but they will make you more limber and effective on the links.
Walking and Supported Squats
Spending three to five minutes walking around your car in the parking lot or in a secluded area of the course is a good way to get your muscles loose and your heart pumping. You might even want to walk a few laps around the putting green or locker room before moving on to another exercise. Supported squats can be done by grabbing a short iron club, such as a pitching wedge, by both ends and raising it high over your head. Squat until your thighs are parallel with the ground, arms still extended high over your head, and then stand up. Repeat up to 10 times.
Shoulder and Chest Stretches
Because your shoulders play an important role in your golf swing, warming them up should not be overlooked. With your legs slightly bent at the knees and your feet shoulder-length apart, bend your right arm and bring it across your body until your right hand is on your left shoulder. Gently pull on your left shoulder with the right hand, hold for up to 10 seconds and then slowly return to the starting position. Repeat by switching arms to stretch the other shoulder. Your chest muscles play an important part in playing golf, so be sure to include them in your warmup exercises. You can stretch your chest muscles by standing with your legs slightly bent at hip width. While concentrating on relaxing your head, neck and shoulder muscles, clasp your hands behind your back. Keeping your back straight, slowly raise the clasped hands upward until you feel a gentle stretch across your chest. Hold for up to 10 seconds and then return to starting position.
Arm Swings and Trunk Rotations
Your arms and trunk play important parts in your golf swing, so warm them up properly as well. From a standing position, hold your arms outward at your sides and then slowly swing them from side to side in front of your body for up to 30 seconds. Trunk rotations are done by standing with your feet shoulder-width apart. Place a club on your shoulders, grabbing it at both ends. Bend forward at the waist as if getting into a golf stance and then slowly twist your trunk from side to side, attempting to swing each end of the club directly in front of you with each rotation. Repeat for up to 30 seconds.
Leg Swings and Toe Touches
Your leg and lower back muscles deserve attention while warming up for a round of golf, too. While grasping a pole or tree for support, place your feet shoulder-width apart and stand upright with your body perpendicular to the ground. Begin by swinging your leg from front to back. Be sure not to swing your leg so strong that you are unable to keep your upper body still. Alternated toe touches are done by spreading your feet as far apart as is comfortable while keeping your knees slightly bent. While bending at the waist, attempt to touch your left hand to your right foot while twisting your upper body, and then touch your right hand to your left foot in the same manner in an alternating fashion. Repeat for up to 30 seconds.
Posted in: Golf