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Stretching For Golf: “Back” To Basics

There is no greater stress handled by the body during golf than the muscles of your back. With all of the twisting that a proper golf swing requires, you must spend just a few minutes to warm up the area with the following routine:

1) Grab a short club and put it behind your back and across your body. Thread it through the crooks of your bent elbows.

2) Assume your golf stance as if you’re standing over the ball. Keep some flex in your knees, with a straight spine and your butt stuck a bit out.

3) Now mimic your backswing with your upper body by making a level turn back, and hold it. Feel that motion and that weight on your back hip. Your belt buckle should point directly to your right (for right handed golfers). Hold that position for approximately ten seconds.

4) Turn back the other way, up off your back side and onto your front, into your follow-through as you normally finish your swing. Hold that position for ten seconds as well.

5) Repeat the exercise several times, moving slowly and holding at both ends.

Stretching For Golf: Loosening Up The Legs

Before you hit the driving range, practice green, or the golf course for a round, you need to stretch your leg muscles. You use these muscles all throughout your practice sessions and real golf games.

Getting The Legs Ready

Your legs, which include the ankles and feet, are very important to a good golf swing. Your legs are the base which provides foundation, balance, and power. When you step out of your cart or before you stroll over to the practice tee or the green, stretch those hamstrings!

The hamstrings are the most powerful muscles in the legs when it comes to playing golf. They are the muscles most featured in the swing. Simply put your heel on the back of the cart, and slowly lean forward to grab your toe with the opposite hand.

WARNING: Do not hurt yourself! If you cannot reach your toe then stretch as far as you can go without pain.

You should feel your hamstring on the back of the stretched leg. Hold still and count to ten, then repeat the stretch with your other leg. Go back and forth several times until both legs feel loose and limber.

Stretching For Golf: Warming Up The Chest, Back & Arms

There are many ways to improve your golf game, but one of the most overlooked strategies that can have an immediate positive effect are quick stretching routines.

A great way to warm up the muscles of your chest and back before playing golf, with a little extra work for the arms, is the following simple routine:

1) Hold the shortest club in your bag (putter or sand wedge) between your palms at arms’ length in front of your body, applying pressure on the ends of the grip and blade.

2) Keeping your left arm firm and straight, with a little resistance, push the club with your right hand toward the left side of your body, rotating the back of your shoulder blades.

Note: This stretches out your biceps and shoulders. Hold this position for at least ten seconds.

3) Do this pushing exercise at least two to three times in each direction for maximum results.

Stretching For Golf: Warming Up The Shoulders & Back

Looking to improve your golf game? Imagine taking just 5 minutes to follow a simple stretching routine that will put you physically above the rest on your next round. The following exercise is a simple stretch that is designed to loosen up the shoulders and the back muscles, which play in important role in your swing.

First, take out the shortest club you have in your bag, either the putter or the sand wedge, and follow these steps:

1) Point the grip-end of the golf club into the palm of one of your outstretched hands and the blade of the club into your other palm, and with your arms extended straight out in front of you.

Note: The shaft of the club should be at arms length in front of you, parallel to the ground.

2) Keeping opposing pressure to hold the club in place, bring your left arm up and over your right until your arms are crossed and you feel pressure on your shoulders and back. Hold this position for about ten seconds.

3) Now perform the same movement in the opposite direction (counter-clockwise) and hold the position for ten seconds.

4) Repeat these steps several times until you feel adequately stretched and warmed up.

Stretching For Golf: Taking Care Of Those Rotator Cuff Muscles

The muscles of the body should be worked and stretched for maximum gains in your golf game. It is common knowledge to stretch out the legs, torso, and arms, but very few golfers pay attention to stretching the rotator cuffs, which make up the shoulder joint.

Stretching out your shoulders is easy, but you should perform the stretch deliberately and with patience and care.

First, take a club, the wedge will do fine, and hold it by the grip. Using a club gives this activity some weight for resistance.

Now get to work on those rotator cuffs:

1) With your off-hand at your side, gently begin to swing your arm with the club alongside your body, forward and back, without bending your elbow.

2) When you are comfortable, slowly swing your arm forward. Keep the arm as straight as possible. As you move the arm forward go all the way above your head and back behind you, making a large circle.

Note: If you find it tough to go back and around, just try the movement going forward and around.

3) Stretch the same with both arms until your shoulders feel relaxed.

Warming Up When You Are Late For Tee-Off

If you come running to the golf course late, and you have to race to the tee, you need to change your strategy to find a way to prepare yourself. So what is the best way to use the last 5 to 10 minutes you have to prepare?

If you are running late for your game, take several minutes to slow down. Stop and relax. Do not think about hitting any balls. Depending on your situation and how much time you have, follow these practice guidelines:

If You Have At Least 10 Minutes

When you have 10 minutes to get ready, do several stretches specifically designed for golfers. Limber up your back, arms, shoulders, and hips. Warm up right next to the putting green so that you can grab your putter and calmly knock a few short putts once you are done stretching.

If You Only Have 5 Minutes

5 minutes is not a long time to warm up, so when you are running this late just work on your stretching exercises. Forget about putting altogether. The key here is to get rid of as much stress, frustration, anxiety and anger as you possibly can. You are late, but at least you are there, so make the best of it. Stretch, relax, play, and above all - have fun!

Even though golf doesn’t require physical contact between players  like other sports, such as football or basketball, that doesn’t mean that you cannot take a few preventative measures to stay healthy and keep comfortable.

The Most Common Golf Injury: Blisters

Blisters may not sound like a serious problem, but ask any golfer about how uncomfortable and debilitating a blister can be to his or her golf game, and I’ll guarantee you they will all agree to how frustrating and painful it can be.

A good set of gloves can prevent blisters, but if your hands to start to show signs of one, be sure to cover it with a bandage. In fact, a package of bandages should be in important part of your golf accessory items.

Bandages are not the only items that you should carry with you to the course. Below is a list of the few other accessories that can make up a perfect golf first aid bag.

1. Sunscreen can keep you from burning out and experiencing sun poisoning. Hot, sunny weather can cause sunburn that can be extremely painful. You can purchase sunscreen in small tubes so that it is convenient to carry.  Trust me, when you are playing golf in the  middle of July, with the afternoon sun beaming down on you, you’ll be glad you carried sunscreen along.

2. Extra bandages can come in handy anytime a blister pops up.  As mentioned at the beginning, blisters are the most common injury on the golf course. If you do not have gloves and do get a blister, having a bandage will be a godsend.

3. Adhesive tape is known as the golfer’s “duct tape”. In other words, adhesive tape can be a miracle in many situations.  Not only would you use it in order to secure bandages wrapped around the hand or finger which is blistered up, but adhesive tape can also tighten up a club grip that may loosen up for whatever reason.  This is a great temporary solution until you can get the club fixed securely.

4. Pain reliever’s, such as Aspirin can come in handy. I have to admit that I am guilty of not carrying aspirins along with me when golfing, but the ironic thing is that it seems during every game, at least one person will come up to me and ask if I have any Tylenol or Aspirin.

Many men and women have headaches or migraines which are a daily part of their lives.  Unfortunately, some of them forget to bring along a pain reliever.  I could not imagine trying to play a peaceful game of golf with a pounding headache. So be courteous and carry along a few small packets of aspirin for anyone that may need it.

5. Bug spray can also be a miracle product on the course, especially during mosquitoes season.  Of course this problem depends on where you are located, but if you are playing in an area that is loaded with insects ready to bite your skin, a decent bug repellent can do wonders.

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Hit ‘em straight (and stay safe out there…)

Ben

There is one variable about golf that you cannot control: The weather. 

Perfect temperatures, bright sunny days, and zero wind can be few and far
in between in many areas of the country. However, being passionate about
golf means welcoming changes in weather, regardless of the circumstances.

In fact, the sign of a good golfer is one that can adapt and use poor
weather conditions to his or her advantage.

Severe Temperature Conditions

When you think of bad weather on the golf course, heavy rains and wind first
come to mind. In addition to these variables, extreme temperatures can also play
a role in interfering with your game.

Most parts of the country experience drastic changes in climate and temperature
when the seasons shift. From the hot, humid months of summer, to the cold,
rigid feeling of winter, learning how to play golf during each season is crucial
to getting better at your game.

So long as there isn’t any snow or frost on the ground, golf can be played in
just about any condition that mother nature gives you. Cold weather can offer a
private and peaceful game, considering most players will not be on the course.

Beginner golfers should take advantage of this opportunity during the cold, as
there is little interruptions and very few groups playing behind you, therefore there is no
rush on each hole.

Tips When Playing Golf During The Cold Season

1. Check your golf shoes and make sure that they are waterproof.
If not, consider purchasing a new pair. The cold weather brings
with it frost and moisture on the grass, which can saturate your
shoes if they are not waterproof. In addition, a thick pair of
socks will provide more comfort. I personally like to double
up on socks during the cold weather.

2. When dressing for the cold, put on layers of clothing as
opposed to wearing thicker items, such as a large coat.
Not only will the extra layers provide more warmth, you
will have far more room to maneuver when making your shots.
Turtlenecks are perfect for these occasions.
And consider thermal underclothing if the temperatures
are dipping low enough.

3. Always wear a hat that provides warmth for the head and protects
the ears. I prefer the type of hat that comes with ear muffs, or
flaps. You might not look fashionable, but you’ll never have to
worry about frostbite, or a headache from the cold.

4. As far as your game is concerned, the ball will not travel as
far as it usually does. During cold weather, the air is dense and
you may have to use a different club than you normally would.
For example, a 6-iron would be used instead of the 7-iron,
and so on.

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Hit ‘em straight

Ben

What is the best thing to do if stranded in the middle of the course during an electrical storm?

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