Hi everyone.
I was wondering what the best stretches are for before and possibly after you play a round; or even hitting balls at the range? What are the major body parts you really want stretched well and maybe some scpecalized areas that will help?
Any other information to do with warming up and stretching would be great as well.
back and your legs are the two things i stretch the most. i also take my weighted club and just swing it nice and slow at a steady tempo and stretches me out.
I stretch legs first, for a minute or two. To stretch the inside of my quads (upper leg), I place feet wider than shoulder width apart, and shift weight to each side to stretch that inner quad. I also bend over with straight legs to stretch the hammies and lower back.
I do shoulders next. I bend my arm (fist near shoulder), point elbow straight up, then use other hand to push elbow backwards, gently. The next shoulder stretch I do is bring my arm across my body, at shoulder height. Put opposite arm on outside of tri-cept and pull arm towards chest. These two stretch the shoulder capsule.
These are quick stretches I do just so I'm not tight when I start to hit balls. I spend about 2 minutes doing this, so it is pretty quick and not too involved.
Be wary of passive, static stretches prior to high-speed, dynamic activities like the golf swing. There is very little transfer of passive flexibility changes to dynamic movements. They don't engage the neural receptors in the muscles and joints that sense movement, so any gain in range of motion achieved passively can increase potential for injury because the muscles are unable to produce strength at the new end range of motion. If the body doesn't feel safe, it usually won't let you move through the now extended range of motion anyway. If you do move into that range of motion at high-speed without the ability to decelerate against what is a pretty significant amount of momentum, it's more likely that the joint or soft-tissues is being exposed to forces greater than the tissue tolerance. Over time this will result in overuse injuries that won't show up or be felt until it's too late. Just because you can't feel it doesn't mean the tissues are not being damaged.
The best method to preparation before practice or playing a round is to use dynamic movements starting slowly and increasing in speed and intensity as the tissues gain elasticity. They involve the whole body and engage the nervous system rather than trying to isolate individual muscles and actually shutting down the nervous system like static stretching can (static stretches are also associated with a loss of power production).
I have learned my lesson about stretching prior to playing. 3 weeks ago, I went to the range and started out with my new Mizuno MP-001 driver. First shot, a beautiful penetrating ball flight that carried 250 yard and rolled about 20 yards more; 30 yards from the fence. The second shot, trying to hit the fence, I hit the ball with all my strenght and my back swing was that of John Daly. Near the completion of the swing there was a "POP" between my shoulder blades. A sharp pain and then I couldn't carry my bag. Now all I can do is putt. Doctor said I strained my Rhomboid muscle, there is a slight tear. Must wait at least 10 weeks before playing again. Spring is here, the weather is perfect. And all I can do is read "Dave's Pelz Putting Bible."
Be wary of passive, static stretches prior to high-speed, dynamic activities like the golf swing. There is very little transfer of passive flexibility changes to dynamic movements. They don't engage the neural receptors in the muscles and joints that sense movement, so any gain in range of motion achieved passively can increase potential for injury because the muscles are unable to produce strength at the new end range of motion. If the body doesn't feel safe, it usually won't let you move through the now extended range of motion anyway. If you do move into that range of motion at high-speed without the ability to decelerate against what is a pretty significant amount of momentum, it's more likely that the joint or soft-tissues is being exposed to forces greater than the tissue tolerance. Over time this will result in overuse injuries that won't show up or be felt until it's too late. Just because you can't feel it doesn't mean the tissues are not being damaged.
The best method to preparation before practice or playing a round is to use dynamic movements starting slowly and increasing in speed and intensity as the tissues gain elasticity. They involve the whole body and engage the nervous system rather than trying to isolate individual muscles and actually shutting down the nervous system like static stretching can (static stretches are also associated with a loss of power production).
That is why I swing a couple of irons at the same time, and hit a small bucket before I play. The stretches I spoke about certainly wouldn't enable someone to go out and start swinging away.
i agree about being warmed up before stretching -- it's true of all types of activity -- actually, probably the best thing you could do before a golf game is a little jogging though brisk walking can take it place.
one reason why I always prefer walking the course to riding.
a good way to warm up, I think, is to hit some chips and putts. that starts to get the uppper body working, gradually. then you're ready for some stretches.
Hi everyone.
I was wondering what the best stretches are for before and possibly after you play a round; or even hitting balls at the range? What are the major body parts you really want stretched well and maybe some scpecalized areas that will help?
Any other information to do with warming up and stretching would be great as well.
Thanks
Pete
hey hey. i don't stretch out at all. i go and hit a bucket at the range before every round. that accomplishes all the stretching that i need & more importantly gets my tempo & ballflight all worked out. it's always good to know that days tendencies beforehand.
April 28th, 2005, 06:03 PM
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