Before we perform any sport or activity for that matter, it is of the utmost importance to perform a warm up before we do that sport. Research has shown that by warming up, it not only can reduce our risk of injury, but also helps us to perform better. But, what should we do?
In some recent research, it has been demonstrated that performing slow long hold stretching can actually have a negative effect on performance. Before activity you want to perform a dynamic warm up, where you are priming the muscle and other tissues that are going to be stressed during the event. This will help improve their activation, and in turn, improve performance. Here are 4 of the best exercises to perform when you only have your clubs or a golf cart with you on in the course:
Core Activations: Place both hands on a solid pole, or side of the golf cart and while holding on, twist your shoulders and squeeze the abdominals. This will help activation the musculature required during the back swing and follow through of swinging a club.
Thread the Needle: Hold a single arm on a solid pole or golf cart and with your other hand reach underneath your body rotating your shoulders. Hold at the end for 1-2 seconds. This will help improve rotation in your mid back (thoracic spine).
Hamstring Progression: after performing these 2 dynamic warm ups, the hamstring stretch can be used to help improve not only muscular tightness, but neural or nerve tightness as well. Keep your feet shoulder width apart slowly bending forward once getting as far as possible slowly bring your chin to your chest. Hold for a few seconds in the bottom position.
Heavy Club Swings: Grab 2 clubs or a weighted club and slowly start to swing the club back and forward, taking care not to try to perform this at a high speed, but full range of motion. This will ensure your shoulder and core muscular are warmed and are activating properly prior to swinging a single club at normal swing speed. This also helps improve shoulder and mid back mobility.
With these in mind, it shouldn't take you longer than 5 minutes to warm up, and get you ready to play your best 18.
If you or someone you know is experiencing pain while playing golf, or wants to get those few extra yards on their swing, come see us at BRPT-Lake for an initial evaluation without the need of an MD’s referral.