Golf Swing

Golf is a low-impact way to get some exercise. Golf is a social, competitive sport that requires frequent walking on a course. The repetitive motion of your club swing can cause injury and pain. The most common symptoms are the back and arms, but the golf swing can cause injury to any part of your body.

We’ll be discussing some important stretches for golfers in this article. These stretches are great for:

  • Relief golf-related Pain
  • Reduce Your Chance of Injury
  • Improve Your Overall Performance

These stretches should be done before and after each round of golf. You should also perform a set on days off to get the best results.

  • Shoulder Stretch

This is a great stretching technique that golfers can use to open their shoulders and increase range of motion in their shoulder joints. This is a great stretch for athletes whose sport involves the upper body, arms and shoulders. This can be used as a warm-up before a round of golf and should be repeated throughout the game.

  1. Position your golf club in front you, one hand holding each end with an overhand grip.
  2. Move the club forward, straighten your elbows and lift it up above your head.
  3. Slowly stretch out your shoulders and extend your arms backwards until tension is felt in your shoulders.
  4. Hold the button for 10-20 seconds, then release.
  5. Repeat the process two to three more times.
  6. You should not push yourself beyond what you can handle. Slowly increase your range of motion.
    Shoulder Stretch
  • Standing Forward Bend Stretch

This stretch is great for all athletes, but swimmers, golfers, tennis and racquetball players, as well as baseball and hockey players should consider it a core stretch.

  1. Start by standing straight up with your shoulders back and head down.
  2. Cross your arms behind you and tie your fingers.
  3. Bring your shoulders towards your ears, and raise your hands from your chest.
  4. Slowly bend forward from the waist. Keep your back flat and not rounded.
  5. Keep your elbows bent forward, and your hand raised over your head.
  6. You will feel tension in the hamstrings, and shoulders when you stretch out fully.
  7. Hold the button for 10-20 seconds, then release.
  8. Repeat the process two to three more times.

    Standing Forward Bend Stretch

  • Standing Quad Stretch

Quadriceps (quads), are a grouping of muscles that runs along the front part of the thigh. There are many ways to stretch quadriceps. Here is one that you can do standing.

  1. Stand on a single leg (grab something solid if needed).
  2. Bend down and bring your heel towards your buttocks
  3. Grab your ankle with your hand.
  4. Sit straight up and feel a pull at your hips and thighs.
  5. Stretch for 20-30 seconds, then release and do the same thing on the opposite leg.
  6. Don’t strain your knee. The goal is to not touch your heel to your buttock but to stretch your thigh.
    Standing Quad Stretch
  • Hip Flexors & Psoas Stretch

Hip flexors refer to a grouping of muscles that lift the hips up towards the trunk. Here are some ways to stretch them.

  1. Start in a forward-leaning position. Then, lower your back to the ground.
  2. Lift your arms and your hands over your head, and then look up.
  3. Move your hips forward, down towards the floor, and feel a stretch in your hips, hips, groin and thigh.
  4. Stretch for 20-30 seconds. Then, let go and do it again.


  • Simple Shoulder Stretch

This simple stretch is for golfers to do before and after a round.

  1. Cross your right arm over your chest, and place your right hand towards your left shoulder. Keep your right elbow at your side.
  2. Hold your left hand on your right elbow, and bring it towards your chest.
  3. Hold the button for 10 to 15 second, then switch sides.

If you don’t want to try these exercises at your home, you can contact Physical Therapy Queens, NY for the best therapy treatment. Qualified therapist will give you best advice and also guide you for the right stretching and exercises. 

 

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