Golf season is fast approaching and we know people are itching to get back outside and play a couple rounds of golf. While everyone is excited to get back out on the course or hit the range for a lot of players this first month back on the course can lead to some back, elbow and even shoulder pain.
The increased repetitive motion done while swinging a golf club can sneak up on you. At breathe we want to give you some quick movements to do before your golf game to help avoid any aches and pains you may feel and get your body warmed up and ready to swing the club!
- Place the club behind your back so it rests on your elbows (if comfortable to do so)
- Stand up straight and feet shoulder width apart
- Slowly rotate your hips up till you feel a stretch
- Hold for 2-3 seconds and then slowly come back to neutral.
- Repeat to the opposite side
- Do 5-10 rotations per side
- Stand up straight with feet slightly further apart than shoulder width
- Slowly bend into a hinge/squat with your arms going to the inside of your legs
- Once at the bottom hold for 1-2 seconds
- Leaving your hands by your big toe, grasp your foot and slowly straighten your legs until you feel a stretch
- Hold for 1-2 seconds
- Repeat sequence 5-7 times
Overhead shoulder stretch
- Grasp the club in both hands
- Stand up straight with your feet shoulder width apart
- Slowly raise both hands overhead avoiding excessive rib cage movement
- Repeat 5-10 times
Internal rotation shoulder stretch
- Grip the club in on hand behind your head and the other hand on the club at your low back
- Slowly pull the club upwards until you feel a good stretch
- Hold for 5-10 seconds and then slowly lower the club
- Repeat 3-5 times on both sides
Having a quick and easy warm up can help improve your mobility and muscle activation allowing for improved performance. Give a few or all of these a try before your next round.