How the Pros Get Loose
Try the PGA Tour’s new 10-minute stretching routine to get your golf muscles primed for action
By Ralph Simpson with Ron Kaspriske
For years, it was believed that static, long-hold stretches before a round would improve range of motion and help avoid injuries. That’s still true, but the latest research shows this type of stretching may hinder your ability to play. The muscles become too limber to fire properly when called upon.
As the importance of athleticism in golf grows, priming the muscles for maximum performance is more crucial than ever. That’s why when working with PGA Tour pros, I now recommend a more dynamic stretching routine.
An “active” stretching routine will get you loose enough to play while keeping the muscles taut enough to generate the power and control exhibited by the modern golfer-athlete. Do yourself a favor: Set aside 10 minutes on the practice tee before your next round and try this routine.
EXERCISE #1 — Upper-body warm-up
Hold a 9-iron as shown and take your address position. Starting with small swings, increase the range of motion until you simulate a full swing. Maintain your spine angle and allow your hips to rotate. The swings should be rhythmic—avoid a violent transition from backswing to downswing.
Benefit: Stretches shoulder girdle and chest.
EXERCISE #2 — Torso/hip stretch
Hold a 9-iron across your chest and gently suck in your belly. Keeping your pelvis still, rotate your torso to the right as far as you can. Hold for two seconds. Keep your head still. Rotate as far as you can to the left; hold for two seconds. Repeat each way 10 times.
Benefit: Strengthens lower back; improves separation of the hips from the lower body.
EXERCISE #3 — Full-body swing
In your mid-iron address position, arms hanging, mimic your golf swing. Focus on keeping your head quiet while making progressively bigger swings. Do 10 reps. The swing should be rhythmic and slightly slower than full speed. Don’t bounce. Stay smooth.
Benefit: Works all the muscles within the golf swing’s pattern of movement.
EXERCISE #4 — Waiter’s bow
Fold your arms across your chest. Gently suck in your belly, then bend at the hips into your address position. Hold for two seconds, then repeat for a total of 10 reps. Keep your belly pulled in, and don’t let your lower back bend or round forward.
Benefit: Improves strength and coordination of the lumbo-pelvic muscles.
EXERCISE #5 — Leg raise
Raise one leg off the ground, then lower it. Try to move the leg only, not the torso. Gradually increase the height you raise the leg, taking five reps to max out. Do five more at that height, then switch legs.
Variation: Lift opposite heel to strengthen the calves and Achilles tendon.
Benefit: Works the thighs and hamstrings.
EXERCISE #6 — Lunge twist
Begin in a stride position, and lower to a lunge position as you twist your torso toward the forward leg, keeping the shin bone of the forward leg perpendicular to the ground. Hold for one second. Feel this stretch in the front of the trailing leg. Do 10 reps, each leg.
Benefit: Stretches hip flexors.
EXERCISE #7 — Standing glute stretch
Lift your knee as high as you can, then grab your leg with your arms to continue lifting, as shown. Hold for one second, then lower leg. Alternate legs, doing 10 reps per leg. It’s important to stand tall and make smooth, controlled lifts of the knees.
Benefit: Stretches the hip rotators, improves balance.
EXERCISE #8 — Side leg swings
Balance yourself against a chair. Slowly and smoothly swing one leg from side to side, keeping the leg at all times. Start with small swings, reaching maximum after five reps. Do five more reps at the max swing, then switch legs.
Benefit: Stretches hip rotators and stimulates body control.
EXERCISE #9 — Front leg swings
Maintaining your fingertip balance, smoothly swing one leg from front to back, gradually increasing the length of the swing. Stand tall, and try to keep the torso still while swinging the leg. Do 10 reps per leg.
Benefit: Stretches hip flexors and helps body control.
Source: Golf Digest, June 2004
