Sports specific exercises are best. For example, before a round of golf, it is best to work on golf flexibility by doing golf stretches. The following are some free golf stretches you want to hold for at least twenty seconds each:
As with any physical activity, a slow warm up followed by some stretching is important. There are all sorts of stretches from static where you hold for 10 to 15 seconds to dynamic stretches where there is movement involved. Some stretches require assistance from another person and some can be some done with aids such as yoga straps. If you are new to stretching, let’s keep it simple by focusing on static stretches that anyone can do.
Before you begin to stretch make sure your body is warmed up by doing some sort of physical activity such as a brisk walk for 5 to 10 minutes. Stretching a cold muscle can lead to injury. Sports specific exercises are best. For example, before a round of golf, it is best to work on golf flexibility by doing golf stretches. The following are some free golf stretches you want to hold for at least twenty seconds each:
Single Knee to Chest
Muscles Targeted: Lower back and gluteal muscles
- Lie on your back with your neck supported and body extended.
- Flex one knee and slide your foot toward your hips.
- Grasp with both hands behind the flexed knee.
- Pull your knee toward your chest.
- Hold the stretch and relax.
- Exhale and re-extend your leg slowly; repeat with other leg.
Both Knees to Chest
Muscle Targeted: Lower back
- Lie on your back with your neck supported and body extended.
- Flex your knees and slide your feet toward your hips.
- Grasp behind your thighs with both hands.
- Exhale, pull your knees toward your chest and shoulders, and elevate your hips off the floor.
- Hold the stretch and relax.
Hamstring Stretch
Muscle Targeted: Hamstrings
- Lie flat on your back with legs extended.
- Raise one leg and grasp the back of your thigh with both hands, while keeping the knee extended and your other leg flat. To increase the stretch, pull the leg toward your chest.
Hold the stretch and relax.- Exhale while you slowly release the stretch and repeat with the other leg.
Gluteal Stretch
Muscles Targeted: Hips and gluteal muscles
- Lie on your back with both feet resting on the wall or a door.
- Bend your knees and hips to a 90-degree angle.
- Cross your left foot and rest it on your right knee.
- Use your left hand and push your left knee away from your chest until you feel a gentle stretch in your hips or buttocks region.
- Return to starting position. Repeat with the other leg.
Quadriceps Stretch
Muscles Targeted: Middle and upper quadriceps
- Stand holding onto a bar or table for support with your right hand.
- Exhale as you slowly lift your left leg off the ground and grasp the left foot with your left hand.
- Inhale, and slowly pull your heel toward your glutes.
- Hold the stretch and relax. Repeat with the other leg.
Chest Stretch
Muscles Targeted: Upper chest
- Stand upright facing a comer or open doorway.
- Raise your elbows to shoulder height at your sides, bend your elbows so that your forearms point straight up, and place your palms against a wall to stretch the pectoral or chest muscles on both sides.
- Exhale and lean your entire body forward.
- Hold the stretch and relax.
Calf Stretch
Muscles Targeted: Gastrocnemius muscle and Achilles tendon
Procedure:
- Stand upright facing a wall; stand slightly more than arm's length from the wall.
- Bend your right leg forward while keeping your left leg straight.
- Lean into the wall keeping back straight and bending elbows.
- Exhale and hold stretch; repeat with other leg.
By Christina Leon, Staff Writer
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