Golf flexibility is essential and it has many benefits. It helps prevent injury, improves golfing performance and flexibility stretches are vital when recovering from injuries. Golf swings make use of a variety of muscles, and flexibility ensures that your muscles and joints move without affecting your swing. The shoulders, lower back and hamstrings are often areas where golfers lack flexibility. It's important to learn proper stretching techniques so you do not injure yourself while stretching. Flexibility exercises should be performed at least 4 times a week for 10 to 15 minutes. Walking for a few minutes before stretching can enhance the effect of the stretching activities, as it warms up your muscles. Doing stretches with your golfing partner is an option to increase motivation and prevent boredom.
Golf Flexibility Stretch #1: Side Stretch
Stand with your feet slightly apart, aligned with your shoulders. Keep your hips facing forward. Lift your left hand in the air and stretch it to the side over your head. Hold the position, release and repeat with your right arm.
Golf Flexibility Stretch #2: Reaching down Stretch
This exercise focuses on your triceps. Grasp your hands together. Reach them behind your head and try stretch them down your back. Your elbows should be pointed up. Hold the position then release and repeat.
Golf Flexibility Stretch #3: Rotation Lunge
Put your hands on either side of a golf club and then put the golf club on the back of your shoulders. Take a big step into the lunge position. Turn your body in the direction of your extended knee. Hold the stretch for two counts. Release and repeat.
Golf Flexibility Stretch #4: Rotator Cuff
Hold the golf club at its center point. Keep your arm extended. Turn the golf club to the right and then to the left. Repeat and then change to your other hand.
Golf Flexibility Stretch #5: Hamstring Stretch
Lie flat on your back with your legs straight out. Lift one leg into the air and hold the back of your thigh with your hands. Pull your leg towards you. The other leg should be flat on the ground. Hold the stretch and then release it. Repeat, alternating legs.
Golf Flexibility Stretch #6: Cats up and down
This exercise stretches the lower back. Get onto all fours. Your arms should be in line with your shoulders and your legs should be in line with your hips. Arch your back and hold this position for a count of 30. Then flatten your back for the count of 30. Your eyes should be looking at the floor and your arms should be kept straight.
Golf Flexibility Stretch #7: Neck Stretch
Turn your head to the left and hold for the count of two. Turn your head to the right and hold for the count of two. Repeat. Bend your head forward so that your chin touches your chest and hold for the count of two. Touch your left ear to your left shoulder and hold for the count of two. Touch your right ear to your right shoulder and hold for the count of two. Repeat.
Golf Flexibility Stretch #8: Forearm and Wrist Stretch
Lengthen your right arm in front of you without bending your elbow. Use your left hand to bend your right wrist down and stretch it. Repeat for the opposite side.