|
Category:
Published: September 2006
Read how you can increase your golf swing with a few simple stretches.
In the last issue, we talked about one of the major components of golf-posture. This month we focus on flexibility. Even if you are not prepared to spend 30 minutes stretching before a round, there are some simple movements you can perform that may just save you a few strokes or avoid a potential injury. Lets talk about a simple routine to stretch the major muscles used in golf that shouldn't take more than ten minutes. In order to effectively stretch in a short amount of time you have to simulate the movements you will be asking your muscles to perform. For example, do you play golf by rotating your trunk left to right in a completely upright position? Then why waste time on torso twists? Instead of using time-wasting stretches that do little good, try a few that can actually help your golf game.
First, some simple neck stretches. Gently try to touch your ear to your shoulder. Use your free hand and add a little pull in that direction. Now rotate your head slightly and try to get your ear to touch the arm pit on the same side. Repeat on the opposite side. Do not force these stretches-a stretch should be a slow, steady elongation of the muscle. Another excellent golf stretch involves standing with your hands on the small of your back and doing backward bends. Remember to breathe in deeply and then exert more pressure as you exhale. Next, reach forward and grab the back of your knees, calves or ankles. (whichever your flexibility will allow). Pull and hold, remembering to do the inhale/exhale breathing.
So far we have done neck, trunk flexors, trunk extensors, hamstrings and glutes and it should not have taken you more than five minutes. Next comes the muscles responsible for your turn and finish. These can be done as one big group. Take a five-iron and turn it butt side down. Standing with your feet shoulder width apart and holding the head of the club in your right hand, place the butt end about two feet to the right of your right leg. You will be using the club like a cane for balance. Cross your left foot over your right so that your legs are scissored. Raise your left arm up to the sky and reach over your head to the right so that your body forms the letter "C" when viewed from behind. You should feel a stretch in your entire left side from your thigh, hip, side trunk and underside of your arm. Once again, deeply inhale followed by an exhale with a stretch-simulating a good balanced finish. You have now stretched your ITBand, lateral trunk muscles, lats and shoulder.
The only thing left is your rotators and the upper back muscles that help in your back swing and finish. Hold your five iron across your waist with the head in one hand and the butt in the other. Simulate your address position by bending at the hips and now start your back swing, holding for a few seconds at the far end of your turn. Swing and follow through, again holding the finish position. Slow, controlled stretching is what you want to feel. You can repeat this 10 times, but more is better. Remember to stretch farther after each exhale. I also find it helpful to take swings as a switch hitter. If you are a righty, take some left-handed swings and vice versa. As your flexibility increases, your turn will increase. And we all know that the bigger the turn, the bigger the drive. See you on the course and hit 'em straight!
|
