Many of us face aches, pains, and injuries between rounds but do we ever treat them following the final hole?

It’s important to take care of your body after your round with golf-specific recovery & regeneration exercises. This will lead to improving the health and quality of your muscle tissues and joints, thus helping you to perform better on and off the course.

We break down some of the best movements you should do pre and post round to help your body and golf swing.

90-90 Stretch Exercise

The 90-90 Stretch Exercise is a great way to open up your chest and back, helping you to make a better turn for a more powerful golf swing.

Steps

• Start by lying on the floor on your right side, with your arms out straight in front of your chest, hands together, shoulders vertical. Your right leg should be straight out in line with your body, and your left leg out in front of you, bent at the knee, with your left hip flexed at about 90 degrees.  Press your left knee into the ground.
• Keep your left knee and right arm pressed on the ground, and your hips still, as you rotate your chest and straight left arm back to your left, trying to put both shoulders flat on the ground.
• Slowly exhale, feeling the stretch, and return to the starting position.
• Repeat for the desired number of repetitions.
• Switch sides and repeat.

Your chest should feel tall, with no sense of your torso being flexed or “crunched”.  Fire the muscles of your back to rotate your upper body.  Keep your shoulder blades back and down, your abdominal muscles engaged and your back flat throughout.

You should feel a stretch all the way from your chest down to your groin.

Cross-Body Core Stretch Exercise

The Cross-Body Core Stretch Exercise is a great way to stretch out your shoulders and back, lengthening your muscles to help prevent your back stiffening up after exercise or a round of golf.

Steps

• Start on your hands and knees, with a foam roller next to your left side, parallel to your body and level with your chest, with your left arm straight and right arm across your body, the back of your right hand on top of the foam roller.
• Slowly roll the foam roller away from your body by actively rotating your torso, until your chest is facing your right hand.
• Exhale and hold for 2 seconds, then relax, returning to the starting position.
• Repeat for the desired number of repetitions.
• Repeat on the other side.

Start with a small range of motion and gradually increase the stretch each time.

You should feel a stretch in your shoulders and back.

Hip Adductor Stretch Exercise

The Hip Adductor Stretch Exercise is a great way to stretch out and lengthen the adductor muscles of your hips (in the insides of your thighs) – helping you to build stability in your golf swing and to avoid injury.

Steps

• Start by sitting on a mat, your knees up in front of your chest, feet together on the floor.
• Let your knees drop apart to the sides, and reach between your legs to grasp your ankles and hold your feet firmly together.
• Actively push your knees out and down as far apart as you can, and then gently push the insides of your thighs with your elbows to assist the stretch.
• Exhale and hold for 2 seconds.
• Relax and then repeat for the desired number of repetitions.

Start with a small range of motion, and gradually try to increase the stretch with each rep.

Keep your back straight and your abdominal muscles engaged.

You should feel it stretching the inside of your thighs.

Calf Rope Stretch Exercise

The Calf Rope Stretch Exercise is a great way to stretch out your Achilles tendon and lengthen the muscles in your calf.

Steps

• Start by lying in a supine position (on your back, face up), with one leg straight and held in air, with a rope wrapped around your foot.
• Actively pull your toes towards your shin as far as you can, and then gently pull on the rope to assist the stretch.
• Exhale and hold for 2 seconds.
• Relax and then repeat for the desired number of repetitions.
• Repeat with the other foot.
• Start with a small range of motion, and gradually try to increase the stretch with each rep.

Keep your non-working leg flat on the ground, pushing your heel as far away from your head as possible and contracting your glutes.

You should feel it stretching your Achilles tendon.

Figure 4 With Leg Extension Exercise

The Figure 4 With Leg Extension Exercise is a great way to lengthen your hamstrings and glutes, helping you to build stability in your golf swing and to avoid injury.

Steps

• Start by lying in a supine position (on your back, face up), with your right ankle crossed over your left thigh, and your left leg bent at the knee.
• Holding your left thigh with both hands, actively bring it towards your chest until you feel a stretch in your left glutes.
• Gently increase the stretch by pulling your left thigh closer to your chest.
• Straighten your left leg to stretch your hamstrings.
• Bring your left toes down towards your face to stretch your calf.
• Hold for 5 to 10 deep breaths, in and out.
• Relax and then repeat on the other side.

You should feel it stretching your hamstrings, glutes and calf.

Story Credit: Allen Panuncio – Canadian Professional Golf Association, Senior Instructor, Richmond Hill Golf Club

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Personal Trainers in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.