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Golf Stretches From Your Chiropractor

Golf is a sport enjoyed by many individuals, and as with all sports, it is very important that we stretch before hitting the golf course or driving range. Below are some stretches that I recommend all golfers do to loosen up and prevent any injuries from occurring during play.

Stretches for a Good Swing Follow Through

  1. Stand with the feet shoulder-width apart and fold your arms across your chest.
  2. Bend your knees and lean forward slightly.
  3.  Rotate your trunk in your backswing motion.
  4.  Continue from the top of your backswing to your follow through position.
  Stretches for your swing

Hip Flexor Stretches

  1. Plant your golf club vertically in front of you, gripping the top with your hands and keeping your arms stretched out straight in front of you.
  2.  Plant one foot firmly on the ground in front of you and move the other foot backward, keeping the leg straight.
  3.  Keeping your back straight, slowly bend your front knee and lean your hips forward in a smooth motion, stretching your leg from your back foot.
  4. Try to keep your back heel on the ground and your knee over your front foot (be careful not to bring your front knee past your front foot).
  5.  Repeat this stretch with the other leg.
  Hip Flexor Stretch

Quad Stretches

  1. Stand with your feet shoulder-width apart and plant your golf club vertically in front of you, with the head on the ground for support.
  2.  Bend your left leg, bringing the foot up behind you and secure it with your hand.
  3.  Pull the foot up gently until you feel the stretch.
  4.  Hold the position for 15-20 seconds.
  5. Release the back leg and repeat the motion with the opposite foot.
  Quad Stretches

Wrist Stretches

  1. Hold your arm in front of you with your palm facing down.
  2. Keep the elbow straight and gently pull your wrist up by grabbing the tops of your fingers.
  3. Relax your grip and return to your original position, keeping your arm stretched out in front of you with your palm facing down.
  4. Keeping the elbow straight gently pull your wrist in a downward motion with your opposite hand.

Wrist Stretches

Trunk Upper Body Stretches

  1. Grip the golf club with both hands in front of your chest.
  2. Plant your feet shoulder-width apart.
  3. Rotate your torso slowly to the right and hold the stretch.
  4. Repeat motion in the opposite direction.
  Trunk Stretches

Side Stretches

  1. Grip your club horizontally in front of you with your hands spaced shoulder-width apart.
  2. Raise your arms straight up above your head.
  3. From the hips, slightly bend to one side and hold your stretch.
  4. From the raised arm position, repeat the stretch going in the opposite direction.
  Side Stretches

Calf Stretches

  1. Place both hands against a tree at chest level and stand arms length away.
  2.  Keep one foot on the ground and move the opposite foot behind you, keeping the knee straight.
  3.  Try to touch your back heel to the ground.
  4.  Do not bounce, and hold the stretch.
  5.  Repeat the stretch with the opposite leg.
  Calf Stretch     Next time you head to the course, don’t forget to do these tee time stretches to warm up your golf game! Looking for other ways to improve your game? Try chiropractic care. Regular adjustments help you use your body to its fullest potential, read more about sports and chiropractic here.