The sun is out, the grass is green, the birds are chirping, and you’re busy carefully packing your golf bag.
That’s right – the time has come to get back out on the green and get teeing, putting, and swinging!
Golf season is always an exciting time – it means you’re back outside, getting some fresh air, and playing a sport you genuinely love. But before you get carried away, though, I want to run through some stretches and tips you can implement to make this your best golfing season yet.
As with every sport, there are ways to get into the swing of things, so to speak, and when it comes to golf things are no different. Ready to hear it all? Great.
If you’re a sprinter you’d never consider running without a warm-up. Right? If you’re a swimmer, you’d never go for gold without breezing through a breadth or two, surely?
So, because you’re a golfer, you’d never consider an 18-hole day without properly warming up, would you? I didn’t think so. Just to jog your memory, though, here are a few exercises you can do prior to – and after – teeing off that may just improve your game!
Start by stretching down to your toes – make sure you feel the stretch at the back of your legs and into your back. Keeping your back straight.
Next, stretch out your arms. Keep your arms straight and stretch them across your chest so as to feel the stretch running down the arm.
Repeat this with the other arm and then stretch each arm across the opposite shoulder so as to feel the stretch in the shoulder.
Make sure you also look after the lower half of your body too! Start by bending your hips to the side and back and forth so as to lubricate the muscles in that area.
Bend down and stretch both arms toward a single leg in order to stretch the hip muscles.
A joint you may not think important to warm up is your wrists but they make all the difference and could get you your best golfing season yet! – make sure to rotate your wrists and stretch them out prior to your golf game.
When you’re all finished on the course and you’re about to sit down and add up your scores, repeat the stretches you did when you warmed up, but slower and include the following:
- Butterfly stretch – sitting down, place the heels of your feet together, thereby bending at your knees and forming a diamond shape. Slowly lean forward while keeping your back straight.
- Child’s pose – to stretch your back, kneel on your knees and sit down on the balls of your feet, thereby tucking in your legs under your thigh muscles. Keep your back straight, stretch your arms outright, and place your forehead on the floor. Feel the stretch in your back.
Although you don’t pick up weights out on the course, adding strength training to your daily routine will greatly boost your performance and allow you to have your best golfing season yet.
Stronger muscles mean more control and less chance of injury! Why not add a few bodyweight exercises to your morning routine – lunges, pushups, etc?
Try Pilates and yoga for some core strength, and add some cycling into your life for an extra lower-body strength boost!
Alright, warm up and warm down done, but now what? As you may or may not know, golf can take its toll on your back, hips, and shoulders.
Unfortunately, pain strikes just before you get your hole-in-one… or so I’ve heard. So, how can you avoid that irritating distraction? Well, how about trying the following:
#1 Watch Your Swing
I know you’re a great golfer, but even the best can still improve, right? Make sure your arms, back, hips, and shoulders are placed in an appropriate position, that is so that your posture is such that you have a powerful swing with minimal to no negative impact on your body.
If you’re unsure of what this looks like, why not visit a physical therapist for advice and techniques to improve your form? I guarantee this will not only alleviate existing pain but will give you the tools to avoid pain in the future as well as improve your game!
#2 Stay hydrated
If anything, not drinking enough water will only slow you down out there. Make sure you stay hydrated on the course – quite apart from the heat, physical activity depletes the fluid stores in your body, thereby opening the door for achy muscles and potential injury.
Staying hydrated fuels your muscles and joints and allows for smooth, pain-free, and hopefully great swings and puts!
#3 Watch How You Carry Your Bag
Listen, we were all 20 once… but, carrying your golf bag the way the Hulk does just isn’t going to cut it anymore. Make sure you watch where you place the weight of your bag – distribute it evenly, or better yet, get some wheels and pull it. If you have grandchildren… well, a day out with grandad/grandma could be fun!
#4 Take it slow…
the holes aren’t going anywhere. I’m sure you know that taking your time before a swing is important. What’s just as important is taking your time to set up for the next one. There is no need to rush – be deliberate in the way you walk, set up, bend down, and swing. Make sure your movements are calculated and that you practice proper form at all times. Again, if you’re unsure about what this looks like, I urge you to contact a physical therapist like us for more information and help.
Our Posture Assessment Can Help You To Have Your Best Golfing Season Yet!
Our posture assessment is a fantastic place to start when it comes to improving your golf performance!
You can speak to one of our expert physical therapists who will help you identify where your weaknesses lie and create a treatment plan with you to increase your performance. They can also answer any questions you may have, and put you at ease about trying physical therapy to improve your golf posture so you can knock points off your handicap!
Other Free Resources To Help Improve Golf Performance
Read Our Blog – How To Improve Your Golf Posture For Better Performance
Grab a copy of our free golf report by calling us at (239) 992-6700 including 5 tips to improve your golf swing so you can keep playing as much as you like!