Golf may not seem like a very physical sport but Just like any other sport, there are specific warmups and stretches that can step up your performance in the game. It might not be as physical as basketball, football, or even baseball, but the need to keep yourself in decent shape is still there.
Figuring out the ideal plan for your overall fitness for golf can be a unique process, but we’re here to help.
Practice yoga to improve golf
What is often overlooked is the fact that golf requires finesse and is more slow-moving than your average sport. Many casual golfers take up traditional gym exercises like lifting weights and various cardio workouts. Professional golfers would argue that these aren’t exactly effective because they may not promote body awareness and breathing the right way. These are some factors that can make or break your swings.
Pro golfer Mark Williamson, aka the Golf Yogi, attests to the power of using certain yoga poses in his static stretching routines. Yoga can be an amazing way to loosen muscles that could be keeping you tense at critical moments in the game.
Yoga also means taking time to hone in on every inch of your body and promotes mental relaxation for long hours on the course. Here are a few poses to get you started:
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Downward-facing dog. This pose for beginners can release soreness and tension built up in the shoulders while also strengthening in a very specific way- shoulder flexion. For it to be effective, you should hold most of your weight in your legs.
- Boat pose. While crunches, planks, and other ab workouts can build up your core, this pose strengthens your core and helps you learn how to balance your entire body.
- Crescent lunge. This one can work wonders especially if you have a sedentary job, on top of an active golf game. If you tend to sit for long periods of time, certain leg muscles and the IT band can tighten up or cause pain if you suddenly begin to stand more. With this one, you can work on these problem areas and get a much better rotation during your swings.
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Cat-cow pose. Just like a cat, you can increase mobility in your spine so you can better handle the pressure of standing for long hours.
- Upward plank. While a regular plank can strengthen core muscles, opening up in a reverse/ upward plank yields even more benefits. If your hands, arms or wrists are sore from gripping all day, this one will loosen everything up and target pain areas in your neck and back.
- Bow pose. This pose stretches both the chest and back so that you can work to reduce any pain caused by slouching during your time golfing.
Yoga is most effective when practiced after a workout or a day on the course. With a little bit of help from an instructor, it can definitely improve your fitness and golf game.
Hip stretches and strength for golf
As any experienced golfer will tell you: power in your swing comes from your hips. Focusing on flexibility in this area is sure to save you from a long-term injury. Here, the Golf Yogi (the one we mentioned earlier) shares 3 Tips for Mobile Hips.
Warm-up before your golf rounds
Williamson’s “moving squat” and “walk-backs” are examples of dynamic warmups that get your body moving more actively rather than just holding a stretch. It can get your blood flowing a little bit so you can be ready to take on more intense movements- like the perfect swing. A nice mix of dynamic and static warmups below work well for golf, but more may be needed for more demanding sports:
- Brisk walking. Just brisk walking for five minutes or jogging in place for the same amount of time can get you both focused and in tune with how your body is feeling. It can make you aware of any tense areas you might need to work on later.
- Neck stretch. Slowly bring your right ear to your shoulder and inhale as you push your left shoulder down more. Exhale as you relax the left shoulder. Try out the other side.
- Gentle windmill. Make full circles with your arms so that blood gets flowing in and around your shoulders.
- Lunges. Doing at least 10 lunges per leg will get you to more dynamically feel out the balance and strength in your legs and hips.
- Lateral twist. With your feet shoulder-width apart, hold your golf club with one hand on the driver and the other on the grip. Then, extend your arms in front of you and twist slowly from side to side.
- Toe touch. While standing with your knees locked, bend down and touch your toes for a 30-second hold.
- Deltoid stretch. Straighten your arm completely, move it across your chest and hold it there with your other arm for at least 30 seconds.
- Triceps stretch. Raise one arm above your head and bend it at the elbow. Have your other arm hold the elbow.
- Quadriceps stretch. Lift one foot off the floor and hold it with the respective hand. Keep balance by holding onto a wall.
- Lower back stretch. With feet shoulder-width apart, bend over at the hips. Use your club as a cane of sorts to keep you balanced.
Regardless of the stretches you currently practice, adding to your knowledge of fitness for golf can keep you ahead of those who don’t realize its importance within the sport.
If dealing with pain is a common struggle for you, you can also look into a more supportive shoe paired with pressure-absorbing insoles. Our Orange Full has many layers to take off the impact of standing long hours. Its built-in arch keeps your feet from overpronating so that your knees and hips stay in line and pain-free!
