Five Stretches You Should Do After Every Round

When was the last time you stretched after a round of golf? And no, lengthening your stride on the way to the bar doesn’t count. Incorporating a good stretching routine will help your body feel better the next time you play. And luckily, your stretching routine doesn’t have to last all night. Andrea Doddato, one of Golf Digest’s Top 50 Golf Coaches in America, has five exercises that will help you recover quickly, so you’ll be ready if you play again tomorrow.

Two main things shorten your hip flexors during a round of golf: riding the cart and your setup position. You want to stretch your hip flexors after each round so they aren’t tight the next day.

“By releasing them at the end of a round, you help regain length and keep your lower back loose,” says Doddato.

In this exercise, Doddato stretches on a bench, with his left leg extended behind him while his right foot is firmly planted on the floor. If you don’t have a bench, you can do this by placing one knee on the floor, your shin and foot extended behind you. Place your other foot in front of you so that your knee is at a 90-degree angle and your thigh is parallel to the floor. Keep your torso upright and your shoulders back in good posture. You will feel it in your hip flexor and quadriceps. Hold for a minute and switch legs.

“The golf swing puts a lot of stress on the hip internal rotators and the muscles that make up the glute complex,” says Doddato. “Stretching them after a round will ensure that the hips do not hold residual tension and result in unwanted stiffness or set you up for potential injury.”

To do this stretch, sit on the floor and extend your left leg in front of you, creating a 90-degree angle so that your shin is parallel to your hip. Extend your right leg behind you at another 90-degree angle with your thigh parallel to your left leg. Now lean forward with your torso over your left thigh. Climb up, place your hands for stability and turn your right knee to the ceiling and your left knee to the mat. Do this 15 times on each side.

“The posterior muscles are a large component of the body’s ability to achieve proper arm extension during the swing,” says Doddato. “Throughout the round, these big muscles become tired. Maintaining flexibility will ensure you turn properly the next time you play.”

Hold on to a bar like Dodatto is here, or a door frame, with both hands. Place your feet close to the bar. Push yourself away from the bar (or door frame) with your hips, letting the rest of your body straighten while your hands continue to hold the bar. Your body should be shaped like the letter C. Hold for 30 seconds.

“As the core tires, so does posture. Spending time reversing the rounding of the upper spine and opening the front of the chest will restore the body’s ability to stand, therefore resulting in an increase in thoracic rotation within the spine,” says Doddato.

Lie on your back with your feet firmly planted on the floor and place a foam roller under your shoulder blades. Place your hands behind your head and arch your back, opening your shoulders. Hold for one minute.

“How many times has your back and neck been tight after a round of golf? Doddato says. “Moving your back one segment at a time relaxes the long muscles that cover the spine, as well as the larger muscles that pull and pull on that part of the chain. later. This stretching flow will ensure you get back to 100%.”

Get into a quadruped position, with your hands and knees on the floor and your spine neutral or flat. From this position, roll your spine toward the ceiling, one section at a time, until your back is fully arched. Push down with your hands. Now do the opposite, extending your spine towards the floor. Move slowly and do this five times.