| Pre-Golf
Warm Up Routine (from Performance Golf and Fitness) |
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Step
1: (either)
Brisk walk. Take a 2-3 minute brisk
walk prior to stretching. This will elevate your heart rate and
increase blood flow to your muscles. OR,
Squatting calisthenics. Standing with
your feet shoulder width apart and holding onto a club, do 10
consecutive squats while raising your club overhead. This will
increase blood flow to your large muscle groups. |
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Step
2:
Rib/Latt stretch. Grip the blade of
your seven iron with your left hand while holding the grip in your
right and reach up as high as possible, then bend your trunk to
the opposite side. Stretch should be felt on the left side. You
should not experience compression pain on your right side. Hold 5
seconds and repeat other side. |
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Step
3:
Shoulder/bicep stretch. Hold the grip
end of your club and face the thumb side of your hand down. Relax
your shoulder, keep your elbow straight, and push your arm back
with your opposite hand. Hold 5 seconds and repeat other side.
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Step 4:
Chest stretch. Hold the grip end of your club and put
your arm into a "baseball pitch" position. Relax your
shoulder and push your arm backward while trying to keep your
trunk pointed forward. Hold 5 seconds and repeat other side.
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Step
5:
Extension stretch. Grip the club just wider than
shoulder width apart. Bring your arms up over your head as far as
you can go. You should feel this in your chest and mid-back. Hold
for 5 seconds.
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Step 6:
Rotation stretch. Place your club under your arms and
then cross your arms. Keep your feet stationary and maximally
rotate to the right and then the left. Hold 3-5 seconds each way.
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Step
7:
Shoulder stretch. Bring your arm across your chest. Use
your opposite arm to provide more pressure to bring your arm
further across your chest. This should be felt in the back of your
shoulder. You should not experience compression pain in the front
of your shoulder. Hold 5 seconds and repeat other arm. |
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Step 8:
Wrist stretch. Hold left hand palm up. Place right hand
fingers over left fingers. Push left hand backward and stretch
elbow straight. Hold 5 seconds and repeat other hand.
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Step
9:
Forearm stretch. Hold left arm with elbow bent, fingers
closed and palm out. Hold this position and straighten elbow. Hold
5 seconds and repeat other arm.
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Step 10:
Calf stretch. Lean against cart, put the leg to be
stretched behind you and keep your knee locked straight. Lean in
toward cart until calf stretch is felt. Hold 5 seconds and repeat
other leg.
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Step
11:
Hip/buttock stretch. Place foot up on seat of cart. Lean
in so that your chest goes toward your knee. Hold 5 seconds and
repeat other leg.
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Step 12:
Hamstring stretch. Place foot on floor of cart. Stand
with legs, pelvis and trunk facing forward. Slightly arch your
lower back and stick buttocks out until you feel a stretch on the
backside of your leg. Hold 5 seconds and repeat other leg.
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Step
13: Swing Preparation (Do
3-5 times in each position)
Find good posture.
1. Take away. Keep elbow straight and begin weight shift to the
right. The club goes parallel to the ground.
2. Half back swing. Go from address to club perpendicular to
ground. You should have most of weight shifted to the right leg.
3. Full back swing. Fully shift weight to right leg and
maximally rotate spine and hips.
4. Full swing. Go through full back swing to full follow
through.
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| Your
Performance Golf and Fitness pre-golf warm-up
program should be done prior to taking a full swing. The golf
swing is a highly physically demanding activity and your body
requires appropriate warm-up to help prevent injury and enhance
performance. Please consult your physician prior to performing
these stretches.
Performance Golf and Fitness is a golf-specific
performance enhancing company operated by registered physical
therapists trained in the biomechanics of the golf swing and
highly skilled in management of musculoskeletal disorders and
sports injuries. If you feel pain, stiffness, weakness or lack of
balance that may be affecting your game then you may be a
candidate for a golf specific fitness program. For a free
consultation or to schedule an evaluation, contact Performance
Golf and Fitness at (781) 935-6535.
Or,
visit
www.GolfHealthier.com.
Performance Golf and Fitness
115 Cummings Park, Washington Street, Woburn, MA 01801
Michael J. Mulrenan, PT, OMT
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