healthspin
By Matthew Rabalais,
Head Athletic Trainer/Supervisor
improve your swing with stretching exercises
If
you’re
looking
for
a
way
to
improve your
swing
(and
who
isn’t?),
golf stretches
can
help
improve your
performance.
Matthew Rabalais,
Experts
Head Athletic Trainer/
agree
that
Supervisor
to
achieve
strength and
flexibility, a regular stretching routine
enables golfers to play better, improve
their technique and focus more
clearly.
In
addition
to
enhancing
performance, stretching has many
advantages, including preventing
rotator cuff and knee injuries along
with overuse injuries of the shoulder
and elbow.
Muscle strain and sore muscles
are common among golfers. By
undertaking a stretching routine,
players can expect muscles to loosen
up through consistent stretching,
enabling the golfer to relax during
the swing, which improves accuracy,
increases confidence and allows a
faster and harder swing.
Stretching exercises should be
performed at least four times a
week for 10 to 15 minutes to reach
maximum benefits. Walking for a
few minutes before stretching can
enhance its effects by warming up the
muscles. Arm circles and overhead
“jumping jack” motions can help to
promote blood flow to the upper body.
Remember that it is important to
stretch often when performing activity
(or when you haven’t performed
activity in a while). It is important to
not wait until your muscles are tight
to begin a stretching program.
Before you start your golf stretches,
be sure to warm up for five to 10
minutes. If time allows, complete the
full series of stretches below. Hold
each for 25-30 seconds. Do one set
of stretches every day and another set
before and after each round of golf.
If any of the exercises cause pain or
discomfort, discontinue immediately.
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.
Reaching Down Stretch: Grasp
your hands together. Reach them
behind your head and try to stretch
down your back. Your elbows should
be pointed upward. Hold the position,
release and repeat. You can focus on
each shoulder individually by coming
into this position and then release
your grasp and keep one arm in place
while using the other hand to pull
at the elbow (allowing your hand to
reach further down your back)
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 front or back
knee. Hold the stretch for two counts.
Release and repeat. Balance can be
difficult to maintain in this position,
feel free to use the club as a balance
cane and slowly lower yourself into the
lunge position and while maintaining
body control slowly rotate at the hips.
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 toward you. If you are
unable to lie on your back, you can
simply put one heel on the base of
the golf cart or any object around 1ft
in height and lean down toward that
foot.
Neck Stretch: Turn your head to
the left and count to two. Turn your
head to the right and hold to two.
Repeat. Bend your head forward so
that your head touches your chest and
count to two. Touch your left ear to
your left shoulder and count to two.
Touch you r right ear to your right
shoulder and count to two. Repeat.
Finally, you should roll your head in a
circular motion.
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. Pull up as well to
hit both sides of the forearm. Repeat
for the opposite side.
If you are experiencing pain or
discomfort during or after activity
then an appointment with a Sports
Medicine specialist is strongly
suggested.
Schedule an appointment today
by calling (985) 230-BONE (2663) or
(225) 686-4900.
North Oaks Orthopaedic
Specialty Center - Hammond
North Oaks Clinic Building
15813 Paul Vega, MD, Dr., Suite
100
Hammond, LA 70403
Hours: Monday-Friday, 8 a.m.-5
p.m.
Phone: (985) 230-BONE (2663)
Fax: (985) 230-2665
North Oaks Orthopaedic
Specialty Center - Livingston
North Oaks-Livingston Parish
Medical Complex
17199 Spring Ranch Road, Suite
100
Livingston, LA 70754
Hours: Monday-Friday, 8 a.m.-5
p.m.
Phone: (225) 686-4900
Fax: (225) 686-4901