DYNAMIC GOLF STRETCHES
1. Cuff Activation 2. Reach and Scuds 3. Windmills/Arm Swings
4. Core Rotation 5. Standing Knee Pulls 6. Leg Swings/Forward Flexion
7. Toe Touch Hip Rotation 8. Wide Grip Swings
GOLF WARM UP
Barring any underlying medical conditions, dynamic stretching should be done prior to any explosive athletic activity including golf. Static stretching is also important but should be done post activity. This is because dynamic stretching motions neurologically activate muscles whereas static stretching neurologically deactivates muscles. Muscles that are neurologically activated are more responsive, more powerful and less susceptible to injury. The following dynamic stretches are advised to perform prior to hitting balls at the driving range or playing a round of golf.
- grasp club at shoulder width
- Squeeze hands together then apart holding 2-3 seconds in both positions
- 10 reps
- Grasp club at shoulder width
- Hold club overhead
- Move in a controlled arc from right to left and back
- The end range positions should be held for 1-2 seconds
- Maximize shoulder mobility
- These are continuous motions that are not held in any position
- With the arm swings, alternate the top arm in the initial position shown
Arm Circles
Horizontal Arm Swings
- Place club on shoulders
- Keep feet planted and do not twist hips
- Do not over rotate
- Hold at end range for 1-2 seconds
Notice I have twisted my hips slightly in these pictures. My hips should be square to my feet and they are not in this picture.
5. Standing Knee Pulls
5. Standing Knee Pulls
- Lift leg and grasp knee with opposite hand and stretch in adduction (across your body)
- Hold 1-2 seconds at end range
- Repeat 5 times per side
a. Leg Swings
i. Support upper body with golf club as shown
ii. Swing leg forward as far as you can pain free with minimal knee bend
iii. Maintaining an upright posture (as still as possible)
iv. Swing leg backwards as far as you can pain free (allow the knee to bend in this direction)
v.This motions should be fluid with no stopping points
vi. Repeat 10 times per leg
b. Forward Flexion Stretch
i. Slowly bend forward keeping knees and back straight
ii. Slowly stand up straight and then repeat
iii. DO NOT BOUNCE
- Keep lead foot planted and trail toe planted but able to rotate
- This is a lowe limb stretch intended to mimic the golf swing
- Preform on both sides 5-10 times
- Preform all repetitions on one side before switching to the other side
- Notice the hips are
- Grasp Club with wide grip
- Do this full swing in both directions
We Do Direct Billing
Depending on your policy type and your plan rules, we are able to direct bill most insurance companies after each appointment.
Have a look through the list of insurance companies we are able to direct bill and bring your insurance policy information with you to your next appointment. Let's see if we are able to direct bill your claim for you!
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