Warm-Up Stretches for Golf Weight Training
Which of these warm-up stretches are good for hamstring, glut flexibility, and calf flexibility?
Hi, I'm Mike Beecher for Performance Physical Therapy in Fairfield County Connecticut. I'm a physical therapist and strength conditioning specialist and I'm here with About.com. Stretching is a vital part of any weight training routine and it's especially important to golf. So, this is one great stretch you can perform before you get onto the course, before you begin your weight training routine.The first we'll show you is trunk rotations, so you're going to be about shoulder-width and at shoulder height, feet are going to be shoulder-width. You're going to rotate towards one side, hold for about ten seconds and then rotate towards the other side. And you're going to repeat that 10 times to each side.The next stretch is a pelvic rotation to help you get a good pelvic turn in your golf swing. So what we'll do is, we'll get the club behind the back, feet again are going to be shoulder-width apart, facing forward. He's going to bend forward into his five iron posture, then he's going to rotate towards one side initiating the move from the hip and then coming towards the other side. As he goes, one knee is going to straighten out a little bit – you just want the knees to be relaxed and let them do what they need to do naturally. You just hold for a few seconds on each side.Another important stretch to perform is a toe-touch -- going to get good hamstring, glut flexibility, calf flexibility. Again you can perform this before your weight training routine or out on the course. So, what you're going to do is put some type of device -- this is just something you can find at any type of gym. You can also use a water bottle or a towel on your golf bag. You're going to place that between your knees, your feet are going to come together as close as possible. You're going to squeeze your knees inward as you reach down towards your toes. You're going to go as far as you can, trying to reach towards your toes. Ideally the knees should be straight -- if you need to bend them slightly to reach your toes, do so. The ultimate goal is to achieve a toe touch. After that you're going to reach overhead -- a little bit higher -- and then back down. Again, this is just a dynamic stretch holding for two, three, four seconds, nothing specific, then you're going to repeat this 10-20 times.Please remember that form is vital, so if you have any pain or discomfort during any of the exercises, please stop immediately and consult a medical practitioner. For more information, please visit About.com.