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Body Performance: Pre-round Stretches
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On the Golf Course: First Tee Stretches
by Katherine Roberts
The First Tee stretch sequence utilizes the golf cart and clubs. This sequence should be done before, during and after the round. Keep the muscles loose by stretching continuously throughout the round. You will be more consistent, have more speed and power in the swing and maintain the necessary endurance.
Warming up the low back reduces risk of injury and supports a consistent, powerful swing plane. Placing the hands on the cart about shoulder height, begin to walk the legs back. Inhale, drawing the navel inwards, curling the back just as in the cat/cow pose. Begin to exhale, allowing the body to "hang" against the weight of the golf cart. Inhale, and come back to the original position. Repeat five times and then hold the pose for five more breaths. Use the force of gravity to deepen the pose.
Downward Dog with Golf Cart:
This pose warms up the shoulders, low back, hamstrings and the Achilles tendons. This pose supports push-off power and a solid foundation. Facing the front of the cart, place the hands wider than shoulder width apart. Step the feet back, creating a ninety degree angle in the hips. Roll the shoulders back away from the ears and flex the quads. Hold for five breaths.
Shoulder Rotation Twist Pose:
This pose increases shoulder turn and reduces the risk of shoulder injury. Standing perpendicular to the cart, place the arms on the vertical support of the cart. Separate the hands to increase the stretch for in the shoulders. Use the abdominals, by drawing the navel inwards for more intensity and core conditioning. Hold for Five breaths. Switch sides and repeat.
Warrior Crescent Lunge:
Working the hip flexors, psoas, quads and gluts, give more extension and power by supporting full hip extension. Bringing the left leg onto the back of the cart, come up onto the right toes. Engage the right buttocks and press the right hip towards the cart.
Hand to Knee Pose:
Hamstring flexibility is a direct correlation to keeping the low back healthy. Begin by stepping the left foot on the cart, straighten the left leg, and flex the left foot and quad. Keep the hips and chest squared off, facing the left knee. Hinge at the hips, folding forward. Hold for five breaths and repeat by beginning with the Crescent pose on the right side.
Eagle Arms with Club:
Bring the right arm up, palm facing you. Let the right forearm fall behind the back, grabbing the golf club. Bring the left arm behind you, grabbing onto the same club. Feel the stretch in the shoulders. Hold for five breaths and switch sides.
Standing Rotational Twist:
This pose increases the range of motion in the swing. Step the left foot forward, hips squared to the feet. Draw the navel inward, telescope the ribcage, placing the right hand on the golf cart. Use the strength of the legs to create a solid foundation and twist from the waist. Birdie: Keep the left hand on the waist. Eagle: Bring the left arm up and focus over the left hand. Hold for five breaths and switch sides.
Seated Twist:
This is a great pose to keep the core and shoulders loose-a great pose to be done at every hole! Bring the body to the edge of the seat, sitting up as straight as possible. Bring the left hand to the right knee and the right hand behind you to increase the intensity. Hold for five breaths and switch sides.
Take 5 and Stretch!
by Katherine Roberts
Grab a 3-iron and get ready to play.
We all understand the importance of warming up the body before a round of golf, but the lack of time stops most golfers from preparing the body. In recent articles I have offered flexibility programs for the locker room and utilizing the golf cart. This week I offer a short series of exercises, five minutes in total, using the club as for balance and resistance. Your fitness/flexibility level will determine the level of intensity. All the exercises are perfect for senior golfers, the inflexible golfer and the fit golfer. A little preparation will reap big results!
Side stretch:
Place the feet wider that hip-width apart, bend the knees and pull the navel toward the spine. Feel as though you are lifting the ribcage “up and off the waist.” Exhale and stretch the body to the left, inhale stretching to the other side. Repeat five times.
Twisting with the club:
Bend the knees, maintain a solid lower body foundation and lift the club to waist height. Inhale, draw the navel toward the spine and twist to the left. Exhale and twist to the right. Allow the eyes to follow the hands. Begin slowly and then increase the intensity and speed. Move in a controlled manner, using the core for stability. Repeat 10 times.
Down Dog with the club:
This pose stretches the shoulders, low back, hamstrings and Achilles. Place the feet four feet apart and the club approximately three feet in front of you. Walk the feet backwards, bringing the body to a 90-degree angle to the legs. Relax the neck. Inhale, draw the navel toward the spine and return to the starting position. Exhale, move into the pose. Repeat this dynamic stretch five times and then hold the pose for 20 seconds.
Standing forward fold with the club:
This pose targets the hamstrings, Achilles and core abdominals. Place the right foot approximately four feet on front of the left. Turn the left foot inward at a 45-degree angle. “Pull” the right hip back so the hips face forward. Inhale, draw the navel toward the spine and flex the quads. Exhale and hinge at the hips. Repeat five times and then hold the pose for 20 seconds.
Five minutes on the practice tee will pay big dividends on the first tee. These stretches work well on the golf course, but will help you maintain flexibility if practiced in the living room five days a week.
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