Playing golf is a great way to enjoy low-impact exercise. It’s a competitive, social sport that involves frequent walking around a course. However, the repetitive motion of swinging your club can cause pain and injury. This commonly affects the arms and back, but it can involve any part of the body because golf swings are full-body movements. It’s recommended that you do these stretches before and after every round of golf. For optimal results, you should also do a set on your days off.
Let’s talk about some great stretches!
For a better golf swing, stretch your quadriceps. These muscles help move your knees, which help rotate your body.
- Start by standing up right next to a wall or chair for stability.
- Next, bring your left foot behind you like you’re going to kick you bottom.
- Grab your leg and hold it for around 10- 30 seconds for 4 times.
The repetitive motion of golfing can lead to golfers elbow. In this condition, the muscles in your elbow and forearm become inflamed, causing pain and tenderness.
The following exercise can provide relief. It stretches the muscles in your forearm, which reduces tension in the elbow and arm.
Golfer’s elbow stretch
- Extend your right arm in front of you. Face your palm down.
- Use your left hand to pull your right fingers down and toward your body. Hold for 30 seconds.
- Return your palm to starting position. Pull your wrist up and toward your body. Hold for 30 seconds. This completes one rep.
- Repeat 2 to 5 times on each side.
You can also try this stretch with your palm facing up.
Golf swings are also hard on the shoulders. Try this golf stretch to manage shoulder pain.
Shoulder swing stretch
- Start with your feet shoulder-width apart. Raise your right arm across your chest, placing the opposite hand on your right elbow.
- Move your right wrist toward your left thumb, pointing your thumb upward.
- Rotate your torso to the left. Tug on your right elbow. Hold for 30 seconds.
- Hold your left elbow with your right hand. Turn your torso to the right and hold for 30 seconds.
- Repeat 2 to 5 times.
If you play golf, use these stretches as a warm-up and cool down. You could also warm up by taking a few light swings.
In addition to regular stretching, applying ice and taking rest days can help manage pain.
Seek medical help if your pain lasts for more than 2 to 3 days or if you feel sudden, sharp pain during a game.
Written by: Antonio Lombardo, PT, DPT, CPT, USA-W, USA-PL, Pn.1