Stretching Suggestions for Golfers

People who don't golf may not think it's all that strenuous. Especially based on what they see on television, they may think it's all about hitting balls and walking around. But even with its periods of inactivity or just walking - or riding in a cart - golf is actually an exercise for the entire body. If you're in doubt, just check out a normal swing; it involves muscles all the way from the feet to the head.

Golf is one of those rare sports that can be enjoyed by all ages. Tiger Woods started playing when he was very young, and golf is a favorite sport of the retired. But that doesn't mean you shouldn't be in good physical shape to play it. When you're golfing, muscles that are weak or tight can affect not only your strength but also your body mechanics. And if either of these are off, not only will it be harder for you to play, but you'll increase your chances of getting injured.

Golfers are especially prone to problems in the head and neck and in the upper chest, shoulders, and arms. And the twisting involved in the swing can affect (or be affected by) the condition of the low back. Plus, most people don't have equal strength or muscle tone across both sides of the body. This can lead to imbalances in swing - which are bad for your game and for your body.

Regular massage therapy can help keep your muscles supple and make your game easier and less painful, especially if you're older or have been injured. But there are also some things you can do on your own. Here are basic descriptions of some stretching exercises you can do before and after you play.

First, a word of warning: These stretches are suggestions only. If you have any physical issues, whether acute or chronic, always check with your doctor, physical therapist, or trainer before you add anything new to your routine. Even if the exercises seem simple and safe, they may not be - for you.

With that in mind, here are some ideas:
1. Walking may be a good way to start out, because it will warm up your muscles.

2. The quadriceps ("quad") stretch done by runners (where they hold onto their ankle and lift their leg up behind them) can be useful for golfers, too.

3. Exercises that can be done lying down can help your low back and hamstrings (muscles located on the back of the thigh) include the following:
- one knee to chest, other foot flat on floor
- both knees to chest
- raising one leg at a time with both hands behind the thigh and the leg stretched out (knee isn't bent)

4. Here are some stretches you can do with your club:
- Hold your club in both hands and raise it above your head, stretching as far as is reasonably comfortable.
- Use the same position (club in hands above head), but instead of stretching upward tilt slowly to the each side.
- Same position, but now twist your upper body (from the waist) slowly to each side.

5. To stretch your forearm muscles, hold one arm out in front with the palm facing away from you, then use your other hand to gently bend the fingers of the outstretched hand backward. (If you have carpal tunnel problems you'll recognize this stretch.)

6. Golfers who are really focused may grip their club too tightly. This can cause their hand and forearm muscles to tighten up and possibly go into spasm. To relax those hands, stretch both arms out in front of you with the palms facing away (as with the carpal tunnel exercise), then slowly spread the fingers as far apart as you can comfortably get them.

There are lots of other exercises you can do; check the sites listed in the Resources section for ideas. Just remember to be careful, take them slowly - these are stretches, after all; they're not supposed to be aerobic! - and try to stay as relaxed as possible during your game, even when things aren't going well. In other words - go ahead and concentrate on your body mechanics, but don't forget to have fun too!

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Additional source: "Massage - Helping Move Golfers "Fore"ward" by Jennifer L. Warren, Massage & Bodywork, April/May 2006, pp. 92-99.