This blog was written by Megan Jack. Meet our blogging fitness specialists at the NIFS website.
Spring is in the air, and you know what that means: golf season, an event of particular importance to corporate health and wellness clients. The single most important thing you can do to improve your golf game this year is to improve your flexibility.
The Benefits of Flexibility
Limited range of motion and lack of flexibility is responsible for keeping most golfers from reaching their full potential. Simply, the easier and more fluidly your body can turn, the better, more powerful your swing. Stretching is a key element in both injury prevention and peak performance. A proper stretching regime benefits the golfer by
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Developing a smoother swing
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Delivering more power to the ball with less effort
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Reducing aches and pains
Developing a Proper Flexibility Program
Before beginning your round of stretching, complete a warm-up consisting of 5 to 10 minutes of aerobic exercise (walking, cycling, etc.) to raise your body temperature. Studies show that a proper warm-up will increase muscle extensibility and let you stretch more safely and effectively. Stretch prior to play, during play (when you feel you need to stretch), and post play. Follow this flexibility regime:
Knee to Chest: Stretching lower back and gluteal muscles
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Lie on back with body extended.
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Bend one knee, bringing it toward the chest.
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Grasp with both hands behind the bent knee.
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Hold the stretch, breathing for 20 to 30 seconds.
- Repeat on other side.
Cat and Camel: Stretching upper and lower back muscles
- Kneel on all fours.
- Slowly round the back, arching it upward and bringing the head toward the floor.
- Hold the stretch, breathing for 20 to 30 seconds.
- Slowly scoop the back, bringing your abdomen toward the floor.
- Hold the stretch, breathing for 20 to 30 seconds.
Figure Four: Stretching hips and gluteal muscles
- Lie on back with both knees bent, feet flat on the floor.
- Cross right leg over left knee.
- Grasp with both hands behind the left knee, pulling the knee toward the chest.
- Hold the stretch, breathing for 20 to 30 seconds.
- Repeat on other side.
Hurdler’s Stretch: Stretching hamstring muscles
- Sit upright with right leg out to the side.
- Bend left the knee, bringing the left foot in to touch the right inner thigh.
- Reach toward the right foot, holding the stretch and breathing for 20 to 30 seconds.
- Repeat on the other side.
Quad Stretch: Stretching middle and upper quadriceps
- Stand holding onto a wall for support.
- Bend left leg, bring foot toward glute, and grasp left foot.
- Keep knees together and flex your gluteal muscles.
- Stretch, breathing for 20 to 30 seconds, and repeat on the other side.
Pec Stretch: Stretching pectoralis (chest) muscles
- Stand facing an open doorway or corner.
- Bend elbows to shoulder height at sides and place palms against the doorframe or wall.
- Lean body forward, stretching and breathing for 20 to 30 seconds.
Consider starting a golf league within your company. It’s just another way to incorporate worksite wellness into your program!