healthspin by Nathan Borget , ATC , LAT
Stretch better ... Play better
Nathan Borget , ATC , LAT Head Athletic Trainer / Supervisor
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Although some may not view golf as athletic , those involved in the sport know that it requires strength and flexibility to perform well .
And , 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 and 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 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 .
To begin a stretching routine , be sure to warm up first . 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 .
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 .
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 .
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 your 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 .
For more information and to view videos that show additional stretches , visit http :// www . northoaks . org / sportsmedicinevideos .