If you’re a golf junkie, you know that even the slightest soreness can be frustrating. But if you’re looking for a quick fix that will make your golf swing a little more fluid, these simple stretches are for you.
1. The stabilizing spine stretch
This exercise strengthens the core muscles that help your spine remain steady when you swing.
Get into a lunge-like position, with your knees bent and feet shoulder-width apart. Draw your stomach muscles in, lift your head, neck and shoulders to the sky, and hold for 10 seconds.
To perform the exercise, keep your head and neck upright.
2. The inner thigh stretch
Use your forearms and toes to lift one leg, keeping it close to your body.
Move your leg out to the side to engage your outer thigh, and slowly straighten your leg so it forms a straight line from your inner thigh to your ankle. Keep your legs straight as you return to the start position. Repeat for 10 seconds, then switch sides.
To perform this exercise, place your hands directly under your shoulders.
3. The knees-together calf stretch
This exercise strengthens the back of your calves and aids in balance and leg control.
Lie down on your back and place your hands flat on the ground, elbows out to your sides. Shift your weight on your arms and lift your legs, keeping your heels off the floor. Breathe deeply and gently press your hips forward.
Continue to lift your legs in the air, bringing your feet together. Hold this position for a few seconds and then return to the start position.
To perform this exercise, keep your knees in close to your torso.
4. The outer-abdominal stretch
This stretch strengthens the abdominals and lats, which helps maintain good posture when you swing.
Sit on a mat or a yoga block with your knees bent and feet flat on the floor. Slowly raise your knees and thighs, placing them alongside each other and parallel to each other. Keep your spine straight and look up as you lift your chest.
Slowly return your legs to the starting position and breathe deeply.
5. The Lateral release
This stretch stretches and lengthens the shoulder muscles, which are required to have a strong backswing.
Lie on your back, facing toward a wall. Place your arms above your head and bend them so they’re horizontal to the floor. Place your legs flat on the floor.
This stretch stretches the right side of your body, and loosens shoulder and chest muscles.