Golf Ready: Part 2
Stretch Out: 3 Tips to Loosen Up Before You Play
In our last post we reviewed 3 self-myofascial release techniques to improve your tissue quality. Ideally, do those exercises first and then move into phase 2 of your warm-up. Today I’d like to go over 3 tips to stretch out before you play. Tissue quality, which can be improved through techniques such as rolling and massage, should go hand-in-hand with stretching. We need your muscles to be soft and supple at rest and they must have adequate range of motion to perform the work you need to do. Here’s some stretches to help get you game ready:
Cigarette Butt Stretch:
Stand facing a wall with your hands resting against it. Image you’re trying to put out a cigarette off your left heel and turn your toes in as far as possible. Lock out your legs and square your hips to the wall. Try to keep your foot flat on the floor. For you right-handed golfers, this is especially important on your left leg during the follow through of your swing. Hold the stretch for 1 minute and then repeat on the other side.
Windmill Stretch:
The Windmill is a great stretch to work on trunk and hip mobility. This stretch, when done properly can drastically improve your backswing. Lie on your side with your knees flexed up and holding them down with your bottom hand. Slowly sweep your top arm over-head, looking at your hand the entire time and aiming to keep your knees on the floor. Slowly unfold your trunk and bring your hand all the way behind your body to your hip. Then return back to the start. If you find particularly tight areas, breath deep through the stretch and take your time. Perform 5 reps per side.
Rotating Couch Stretch:
This is a favourite of mine for almost everyone. Place a pillow or yoga block under your knee and let your shin run up the wall. Keep the front knee and hip bent at about 90 degrees. Flex your glute on the side your stretching (this can be tricky for many). Cross your arms and rotate your trunk towards the front knee. Perform a long exhale during each rotation. Perform 15 reps per side. If this position is not possible, try allowing your trunk to come forward with your hands on the floor or do this stretch standing with one leg propped up.
Golf is a great game, that can made even better when your body is feeling at its best. Try these 3 tips to stay mobile, healthy, and feeling your best on the course. Looking for more ways to improve your game? Don’t put this off another day. Performance Institute can help you with your strength, conditioning, and nutrition goals to fast track your results. For a free intro session please contact 604.291.9941 or info@pitraining.ca