The 2005 golfing season is under way. The first PGA tour event
(The Mercedes Championship) begins this week in beautiful Kapalua,
Hawaii. So you can see the players don
’t have much time to rest. During the off-season, most of the
tour players are over seas playing in exhibition and corporate
tournaments. This can be very demanding on the body. In order to
maintain their strength and flexibility, they’re on an extensive
year around workout program.
The 2005 golfing season is under way. The first PGA tour event (The Mercedes Championship) begins this week in beautiful Kapalua, Hawaii. So you can see the players don’t have much time to rest. During the off-season, most of the tour players are over seas playing in exhibition and corporate tournaments. This can be very demanding on the body. In order to maintain their strength and flexibility, they’re on an extensive year around workout program.
So I thought I would begin this year with a mini-series on nutrition, strengthening, and stretching. There has been some misconception that golf is a non-physical sport. All of the fundamental requirements golf places on the body for rotation, motion, strength, balance, and eye coordination are very much the same as in any sport.
Let’s begin with stretching.
If you spend 10 to 20 minutes each day of stretching, you can regain the flexibility that the body needs to move and function properly, and avoid injury. I seldom see golfers stretching before they play or practice. When we conduct a lesson or golf schools, we spend a few minutes of stretching before we begin hitting balls. The best way to increase function is by doing what are called static stretches. Hold each stretch for 15 to 20 seconds at a time without bouncing or moving. Some of the muscle groups you should concentrate on are the calf, hamstrings, quadriceps, hips, trunk, upper body, shoulders, neck, triceps, hands, and forearms.
There are many different stretches you can perform to improve your flexibility, here are some of my favorites.
Back and hamstring stretch:
Stand straight up with one foot in front of the other a foot apart. Holding a club in each hand like you’re holding ski poles, extend your arms out and bend forward from the hips keeping your back straight until the clubs touch the ground. Push the clubs away from you slightly. You should feel some resistance in the back and hamstring muscles. Now move your hands to the right and hold for 15 to 20 seconds, move them back to center and move them to the left and hold for another 15 to 20 seconds. Feel it!
Club over the head stretch:
Standing straight and tall with your feet just outside the width of the shoulders, hold a club in front of you with one hand on the grip and the other hand on the club head. Extend the club over your head, lean to the left and hold for 15 to 20 seconds. Then straighten up hold, lean to the right for 15 to 20 seconds.
Overhead and reverse extensions:
Interlock your fingers together with the palms facing down. Extend your arm directly over your head with the palms facing the sky. While looking up to the sky press upward. Now place your hands behind you with your fingers interlocked palms facing down. Bend forward from the hips and raise your arms up. Hold that stretch for 15 to 20 seconds.
If you’re not comfortable with certain stretches or exercises, please consult your doctor or a certified trainer.
Here’s to a good start for 2005!
Don Leone is the Director of Golf Instruction at Coyote Creek Golf Course. For information about classes, email [email protected] or call 463-8024.
