Integrate Dynamic Stretching Into Your Pre-Round Routine
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Flexibility is one of the most important components of the golf swing.
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by Susan Hill
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Flexibility has been singled out as one of the
most important components of the golf swing.
Any time you have tight muscles your body
responds in restricted movement. So, optimal
flexibility becomes the key to freedom of
movement in the swing. Any time you can
enhance your flexibility, you have the
potential to lengthen your golf swing and
create greater club head speed. A golfer’s
focus should always be on restoring normal
range of motion before progressing onto more
advanced strength programs.
Dynamic stretches are highly recommended prior
to each round of golf. Dynamic stretches are
those that keep your body in motion throughout
the full range of the stretch. It should not
be a time consuming process. It should only
take 10 or 15 minutes of your time and should
be part of a full warm up program you perform
prior to play. This includes time to warm up
your muscles, practice your technique and
mentally prepare yourself for the round
ahead.
The ultimate goal is to increase the
functional range of motion around the joints
affecting the golf swing. Limited range of
motion contributes to improper mechanics,
fatigue, and injury. Here is a comprehensive
list of benefits you’ll see by increasing your
flexibility through a regular stretching
program.
Increases range of motion allowing you to
stretch and reach further
Improves distance, power, accuracy and
consistency
Reduces the incidence and severity of low
back pain
Improves your power in explosive
activities
Improves circulation and blood flow
Relieves muscle soreness after intense
physical activity
Improves posture and muscle balance
Increases muscle coordination
Promotes a more fluid and natural golf
swing
Increases neuromuscular coordination
Increases level of golf performance
Allows you to feel more free through the
full range of movement
Here is a great pre-round stretch called the
Lunge with Rotation. Try this dynamic stretch
before your next round of golf.
Goal:
This movement is designed to duplicate the
trunk rotation involved in the swing while
stretching the hip flexors.
Instruction:
Place hands on opposite ends of a golf
club and place behind the top of shoulders
Begin by taking a nice long step forward,
then lowering to a lunge position
Always be sure to check the position of
your knee to make sure it does not extend over
your toes
Gently turn your torso towards your
extended knee
Hold each side for a count of two, then
switch legs
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