It’s been said that there are three ways to lower your golf score: take lessons, practice constantly — or start cheating. But we think there is another option if you have lost distance off the tee. Staying strong and flexible will keep you on the greens with your power partner this tourney season.
It’s all in the hips. And the shoulder. And the wrist.
Core strength and a flexible torso are needed to enjoy a round of golf, and maintaining healthy hips is key. But golf can take a toll on the entire body. Other more commonly reported injuries that slow down golfers include those involving the knees, back, shoulder, and wrists.
Make a tournament checklist:
1. Check the weather. If it’s a cold or cool day, layer up so you’ll be comfortable all day.
2. Check equipment. Make sure you’ve got everything you need (golf balls, ball markers, tees, proper golf shoes).
3. Bring essentials. Make sure you’ll have plenty of water to stay hydrated all day.
4. Plan for the weather. If it’s sunny, lather up with sunscreen and a hat.
5. Always warm-up. Be sure to stretch before you tee off.
Essential Golf Warm-Up Stretches
Golf may be considered a lower-impact sport, but proper warm-up and a few basic stretches will improve flexibility and may prevent injury.
Hip Stretches
- Sit on the edge of a chair with arms on the seat of the chair. Bring your left ankle up to rest on top of your right knee. Use your right hand to press down on your right knee gently. Your leg should be parallel to the floor but release the stretch if you feel any pain or strain. Hold for a few seconds. Repeat stretch on the other side.
- Sit on the edge of a chair with arms on the seat of the chair. Keep knees and hips facing forward as you lengthen and stretch your spine. Place your left hand on your right knee and slowly twist to the right. Hold gently for a few seconds, then return to the forward position. Repeat on the left side.
Bridge
- Start lying down on your back on a firm surface with your knees bent and feet flat on the ground. Push through your feet to lift your pelvis off the ground. Hold for five seconds before returning to the ground. Do 10 reps. This is an all-around great golf warm-up exercise that strengthens the spine, lower back, and hips.
Club Lunge
- Use a golf club for stability for this exercise. Step your left leg forward and right leg back, placing the club outside of your left foot to help balance. Keep your back leg straight as you slowly bend your front leg into a low lunge. Heels should be flat. Do not bend past your ankle. Hold the pose for 10 seconds before moving to the other side. Repeat as necessary.
These exercises will help warm up the necessary muscle groups to prevent injury and improve your golf game.
Staying younger on the green.
Many couples enjoy golfing as a way to spend time together and get some sunshine and exercise. There are many opportunities to take in a round of golf or show off your skills competitively. Check out the many courses around the state that will keep you busy and active this spring.
Tee time!
