age is really just a number

If you play golf, you continuously strive to be a better golfer. It’s the nature of the game. My husband would prefer to play golf every day if he could. I’m a twice a week kind of player. My daughter is trying to make the high school golf team. There is one sure way to help all our games – increased flexibility.

Flexibility is so important in the golf swing. It allows us to achieve the correct technical positions to improve performance, be more consistent, and reduces injuries. Think about how stiff you are when you simply roll up to the course, grab your clubs, take a few practice swings and off you go. Made your tee time by a minute or so, but unless you are blessed with preternatural flexibility – now your neck, back and shoulders hurt and your first few holes pretty much stink. Sound familiar? It’s worse if you’re a weekend warrior who sits all day.

Here is a simple stretching routine that doesn’t take much time but will improve your game. Do these regularly to improve your flexibility and consistency.

1. Shoulder Flossing: Stand with your feet hip-width apart and grab your golf club with each hand. Lift the golf club over your head. Inhale deeply and begin to floss it behind you until it becomes parallel to the ground. Exhale and return to the starting position. If you want a more intense stretch, inch your hands closer together. Repeat 5 times.
2. Standing Side Stretch: Standing up straight, plant your golf club into the ground with your right hand. Cross your left leg over the right and reach your left arm up and over towards the club. Then open your chest and look at the sky. Allow your hips to go slightly to the left and feel the stretch on the left side of your body. Use your club as a balance point. Hold here for five breaths and then switch sides.
3. Scarecrow Twists: Start with your feet slightly wider than your shoulders. Place your golf club behind your neck and onto your shoulders with both arms over the club in a scarecrow position. Bend your knees slightly and inhale. With an exhale, twist to the right pivoting on the left foot. Look around the corner to intensify the stretch. With an inhale return to center. Repeat on the other side. Continue this twisting action five times on each side.
4. Hip Press: Tight hamstrings tend to put a lot of pressure on your lower back. This stretch will loosen up the hips and hamstrings, releasing this pressure and alleviating back pain while increasing the range of motion in your legs. Step your right foot forward in a short lunge position with both heels on the ground. Place your hands on your hips or hold onto to your golf club with one hand to help with balance. Tuck your pelvis in. Engage your left glute and feel the stretch in your left hip flexor and quad. Inhale. With an exhale, bend your back leg and extend your front leg into a hamstring stretch. Lower your torso while keeping your back straight. Think of arching your lower back to intensify the strength. With an inhale, return to your lunge and repeat. Continue this action five times.
5. Twisting Stretch: Start with your legs wider than your hips. Rest your right hand on your lower back palm facing away from you. Inhale. With an exhale bend the right knee and reach your left hand outside your right foot. With an exhale, lift your torso up and switch your hands placing your left hand on your lower back period twist towards the left reaching your right hand around the corner period follow your hand with your gaze to exaggerate the twist period repeat five times and then switch.
6. Swing Trainer: For more advanced flexibility with added strength training, you can add a swing trainer to your bag. It helps to improve your swing tempo and swing plane. This is an excellent warm up tool for your shoulders and back after the previous stretches.

Plan to give yourself around 15 minutes prior to your tee time to stretch and I guarantee it will improve the consistency of your game. Daily stretching really improves your overall flexibility and that leads to lower scores!

Next up: strength workouts for golf!