Golf Performance Tip: Be Flexible with your Golf Program

I have been involved in the health and fitness industry since 1984. I have worked in every kind of health club from small “mom & pop” gyms to nationally known health clubs & spas. One thing I had noticed over the many years in the health clubs was that the majority of people do not stretch prior to or after their workout. In fact, I teach health & fitness classes at the local university and the majority of my students do stretch; at least they didn’t prior to my class, they do now!

Stretching is not only important to do when working out with weights, it is very important when doing any demanding physical activity. Whether you play tennis, baseball, volleyball, field hockey, etc.; a good flexibility program is important.  And yes, even if you golf you need to stretch! How many times after a round of golf does your back feel tight? How often are your legs stiff? How many times do you feel tightness in your shoulders?

Not only will stretching help prevent these post round aches, they will help you improve your distance. By following the important steps below you will improve your flexibility and lengthen not only your drive, every iron shot will go further too.

Golfers have finally understood the importance of flexibility, but the majority of amateur golfers just don’t do it. The more range of motion you have, the better your backswing and the more power you can generate.

Increased range of motion = increased power!

Prior to beginning any exercise program, even if it is just working on your flexibility, you should consult your physician to make sure it is appropriate for you. Once you get the okay, finding a fitness professional to develop a good range of motion program for you would be the most efficient way to maximize your efforts.

Below is the proper protocol for any type of exercise program. Follow this protocol to achieve maximal results. This is what I teach to my university students.

Just Prior to the Golf Round:

Warm-Up

Prior to stretching and exercising, it is recommended to warm up your muscles. Cold muscles respond badly to sudden exercise and stretching. You should warm up slowly and rhythmically to get your blood circulating; walking, jumping rope, riding a bike for 5 minutes should elevate your heart rate enough and get your muscles warmed and ready to begin your flexibility program.

Stretching/Flexibility/Range of Motion

You should do some dynamic flexibility exercises after warming up to reduce the chance of injuring yourself during your round of golf. The critical areas of your body are your shoulder joint, your hamstrings and your lower back. Dynamic flexibility exercises are exercises that have your body moving or the muscle you are working on moving. For example, small arm circles forward and backward is a dynamic flexibility exercise.

During your round of golf:

Prior to each swing it is a good idea to swing your club a few times just to loosen up the muscles you are about to use.

After the Golf Round:

You just finished your round. Your buddies are ready to go to the 19^th hole for some food and a beverage or two. Prior to this, you need to spend 5 minutes on some static stretches. (A static stretch is one that you hold for 30 seconds at a time. For example, the hamstring stretch.) This is a crucial part of your flexibility training that will prevent soreness or tightness in your shoulders, low back, and hamstrings.

Additionally:

Even when you are not golfing, you need to work on your flexibility. For the majority of us, we are experiencing very cold weather right now and can’t get to the golf course. Now is the perfect time to work on your golf flexibility. It could take you less than 20 minutes a day.

Off season flexibility protocol:

Warm-up

Dynamic flexibility

Static stretching

Good luck with your program and remember to be flexible!

Until the next post…

Make it a successful day!

Coach Steve