Golf Specific Stretching

[mcc0819]

Guys, give me your pre-round stretching/warmup routine and also your daily stretching routine if you have one.

 

The older I get the more I place a priority on flexibility and a consistent workout/stretch routine.  I do your typical golf specific stretches like pigeon pose and hip flexor stretches but what other stretches can I incorporate into my routine?  thanks in advance

[mcc0819]

12 minutes ago, iSwing said:

Thanks to a previous post from @JeffreySpicoli I've been doing these.    Enjoyable, and good way to keep the hinges oiled. 

 

https://www.morningread.com/videos/projct-golf/the-ultimate-upper-body-golf-warm-up

I love it!   Thank you for sharing

[N0rs3man]

I have a pretty easy one.

 

I stand on my right leg and turn right, then keep turning my shoulders. My goal is to keep foot planted and feel the stretch in hip joint, and mid back. Ill hold for 20 seconds, then switch to left leg and turn left. Ill even do them sort of quick instead of holding. Really loosens me up.

[JeffreySpicoli]

For regular workout and stretching, I’ve been quite pleased with Fit for Golf. I do three workouts a week and there is quite a bit of stretching in every workout.
 

https://fitforgolf.blog/

[Shushwap]

1 hour ago, JeffreySpicoli said:

For regular workout and stretching, I’ve been quite pleased with Fit for Golf. I do three workouts a week and there is quite a bit of stretching in every workout.
 

https://fitforgolf.blog/

I second 3rd and 4th this lol 

Fit for golf has changed my life this year... I have a bad back... i started the fit for golf stretching in the spring.. most days I have no back pain and my golf game has improved leaps and bounds.. due to better mobility 

[xmanhockey7]

Lift weights. Do some mobility stuff. Subscribe to Fit For Golf. Just doing stretches is a little….not worth while. 

[shellback]

I do this pre round and all other days.

 

Side stretch.  30s each side

Shoulder stretch- pull arm across chest. 30s each side

Delt stretch (in a doorway) 30s.

Tricep stretch. 15s each side

Down dog. 45s

Hamstring and quad- use strap lying on floor- 1 minute each

Performis stretch. Seated. 1 minute each side

Winshield wipers lie on back. Set of 10.

Childs pose. 30-45 sec.

Cat cows. (optional)

 

I would do pigeon but can’t on my side with TKR.

 

I am sure you can find good programs on line. I have just made this one up over the years. Being 78 I can’t get too crazy with stretches and positions.

 

[mudge]

Check out the book The Flexible Golf Swing by Roger Frederick

[mcc0819]

On 7/28/2021 at 10:08 PM, xmanhockey7 said:

Lift weights. Do some mobility stuff. Subscribe to Fit For Golf. Just doing stretches is a little….not worth while. 

I have a strength schedule that I am pretty strict with.  I started this thread because I'm an ex-college football player that used to be obsessed with throwing around heavy weight and not taking flexibility exercise seriously.  Now that i'm in my mid-30's I regret that lol.  So i'm not your average joe that just wants to do a couple yoga poses and run a couple miles.  I've got these ole' dense muscles that need some TLC.

[SirFuego]

I have probably tried more "golf fitness" stuff than I care to admit.  In terms of pre-round warmup, it almost always comes down to range of motion dynamic movements of the mobile joints in your body (primarily hips, thoracic, and shoulders but some people might need to work ankles and wrists) and some squatting/hip hinging.

 

Basically anything that causes your legs to move up/down/left/right will work the hips.

Basically anything that causes you to twist your upper body will work thoracic.

Basically anything that causes you to move your arms up/down/left/right will work shoulders.

Bending over using the hips will cover hip hinges.

Bodyweight squats will cover squats.

 

That said, adding resistance to the above movements may also work well for some people.  I personally prefer it if I can get a strength training workout in a few hours before the round, but of course that isn't always feasible and may not be a good idea for someone that doesn't strength train regularly.  However, I have personally found that I move better a few hours after such workouts, but I doubt everyone responds the same to that.  I don't necessarily do high rep low weight, nor do I try to set a PR on my lifts prior to the round.  Enough to feel like I lifted heavy weights, but not heavy enough to tax my nervous system seems to work well for me.

Edited July 30, 2021 by SirFuego

[chipa]

I used to stretch for many years because that's what I learned playing sports as a kid. However, due to a back surgery sometimes I noticed that my pain would increase afterwords. Then I read that Jack LaLanne (I think) never warmed up or stretched before working out. Since then no matter what I do I just start out slowly, whether it be golf or working out. I think doing some body weight squats and planks would be a good precursor exercise to swinging a club.