By following a golf stretching program you will not only increase your power and reduce the risk of injury, it will also help you to maintain a more consistent swing pattern. And ultimately that means a lower handicap!
The golf stretching program set out below is designed to be completed either on days you aren't playing or after a round. It is not a suitable program to use as a warm up and there is a good reason for that...
This stretching program consists of static stretching exercises. While this is the best type of stretching for increasing range of motion it can compromise power
immediately afterwards. Just as lifting heavy weights just before a game would leave your muscles temporarily tired and weak (even though they adapt to become stringer over time), static stretching immediately prior to teeing off can also negatively effect your shot distance and swing mechanics.
For an suitable warm up routine see the following routine that consists of dynamic golf stretching exercises.
Start with some arm circles - perhaps 10 clockwise and 10 counter-clockwise. Next do some twisting from side to side - keep your feet shoulder width apart, place your hands on your hips or at chest height and turn from side to side 15-20 times. These dynamic stretches just help to increase blood flow and loosen joints before moving onto the static stretches.
Shoulder & Chest Stretch
This can be performed kneeling or standing. Clasp hands behind back and straighten arms. Raise hands as high as possible and bend forward from the waist and hold.
Place one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm.
Place one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head. Hold and repeat with other arm.
Chest Stretch (Wall)
Place an outstretched arm against a wall or doorway and lean forward with that shoulder. You should feel a stretch in your chest when you lean forward. Hold and repeat for same arm then repeat 2 stretches for other arm.
Low Back Stretch
Stand with your right arm extended straight out. Pull back your fingers with the other hand until you feel a stretch in your forearm. Hold, repeat and then repeat 2 stretches on other arm.
These golf stretching exercise, performed regularly will help to promote relaxation in the muscles. This has the added benefit of also increasing body awareness, which is so important for maintain a consistent swing pattern.
Additionally, the more a muscle group can relax, the more forcefully its opposing muscles group can contract. Coupled with a suitable strength training program these golf stretching exercises will help to increase you power with every club.