With golf season in full swing, let’s test your knowledge about some golf stretches and warm up ideas!
1. What is the purpose of a dynamic warm up?
Answer: A. A dynamic warm up is a way to prepare your body for the activity you are about to perform by increasing your heart rate and moving your body through the range you will need for the activity. Static stretching can help you improve your flexibility and can be helpful after a round of golf.
2. What are good warm up exercises for golfers?
Answer: D. All of these are good warm ups to prepare your body to play a round of golf. They help warm up your arms, back, core, and legs for the activity you are about to perform.
Stand with arms out to side and perform circles forward and backward 10 reps each way.
The size of the circle can vary based on your flexibility and comfort level.
Lunge with Trunk Rotation:
Stand with legs staggered and bend back leg down toward ground, twist your trunk side-to-side while in this lunge position to help stretch your hip and core muscles.
Perform on both sides. Stretch should be gentle and to your comfort level and should not cause sharp pain.
As this is a dynamic stretch, remember to move through the range of motion rather than holding for a prolonged period of time.
Stand with feet shoulder width apart and sit back as if sitting into a chair.
Make sure to keep your trunk upright and avoid leaning far forward.
Hold up to 30 seconds.
3. What arm stretch is beneficial after a round of golf?
Answer: B. Stretching the muscles in your forearm and wrist after gripping your golf club can help decrease the risk of aggravation in the forearm and elbow regions.
Using opposite hand, gently bend your wrist downward until a stretch is felt in forearm.
Perform in opposite direction with wrist upward to feel stretch on the other side of your wrist.
Hold for 20-30 seconds and perform on both sides.
4. What stretch is helpful for your back after a round of golf?
Answer: D. All of these stretches can help loosen up your back after golfing. Both the hamstrings and the hip flexors attach to the pelvis which affects the low back. Trunk rotation stretches can help loosen tight muscles after swinging a golf club repetitively.
Standing Hamstring Stretch:
Place your heel on the edge of the golf cart and lean your trunk forward until a stretch is felt in the back of the leg.
Remember to keep your back straight and bend from your hips rather than rounding your lower back.
Hip Flexor Stretch:
Stand with legs staggered, squeeze your buttock muscles and keep your pelvis tucked underneath you. You should feel a stretch in the front of the hip of the leg that is in the back.
Perform on both sides.
Trunk Rotation (using golf club):
Place a golf club across your shoulders with arms over the top.
Rotate slowly to the side until you feel a stretch in your low back.
Perform to both sides.
5. What is Golfer’s elbow?
Answer: C. Golfer’s elbow is also known as medial epicondylitis which is the part of the elbow on the side closest to your body. It is a type of tendinitis that occurs from repetition and overuse. Read more about Golfer’s elbow here.
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Thanks for testing your knowledge! If you have questions about stretching before your round of golf, find an Athletico expert near you!
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
About the Author:
Tara Hackney, a physical therapist in Marion, IA, enjoys working with all patient types, especially gymnasts, cheerleaders, and dancers. She is the prominent blogger for Athletico's Gymnastic/Cheer Program. With an orthopedic specialization and training in dry needling and Graston technique, Tara hopes to answer your questions about injuries and injury prevention in an easy-to-understand manner. She hopes to ease fears surrounding pain and injuries, address concerns about recovery, and provide tips to prevent injury. In her free time, she enjoys spending time with her dog, reading, and watching her nephews play sports.
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