Competition Suit For Fitness And Figure | Blog: Inclusive Fitness Initiative

Hitting the first tee without a proper warm-up has always been a golf epidemic. Although not an excuse, today’s fast-paced world has everyone’s time stretched so thinly, it is difficult to play a round of golf. Finding 10 extra minutes for a golf warm-up before a playing a round further complicates matters; however, a basic warm-up consisting of five minutes of golf-specific stretches and five minutes on the practice range will reap benefits such as:

Keeping muscles loose
Reducing risk of back injury
Increased endurance
Increased consistency of the golf swing
Greater range of motion
Greater swing speed

Frequent host on The Golf Channel, and author of Yoga for Golfers (McGraw-Hill, April 2004), Katherine Roberts, has a five-minute program in which she recommends four simple exercises that will improve your enjoyment of the game.

First, Ms. Roberts recommends the Side Stretch. In this exercise, take a longer iron and grip with one hand near the clubhead and another near the grip, keeping hands about shoulder-width apart on the club, then lift the club over the head. Then, "place the feet wider that hip-width apart, bend the knees and pull the navel toward the spine. Feel as though you are lifting the ribcage up and off the waist." Exhale and stretch to the left, inhale stretching to the other side. Repeat the stretch five times.

In the Ms. Roberts’ second exercise, you twist with the club. You can go directly from the Side Stretch into this exercise without letting go of the club. Bring the club down in front of the body, at about chest height, while maintaining a solid body foundation. Then, "inhale, draw the navel toward the spine and twist to the left. Exhale and twist to the right. Allow the eyes to follow the hands." Begin slowly and then increase the intensity and speed. Make sure to maintain controlled movement and a stable core. Repeat the exercise 10 times.

Roberts calls the third golf exercise Down Dog with the Club, which stretches the shoulders, lower back, hamstring and Achilles Tendon. Here, you "place the feet four feet apart and the club approximately three feet in front of you. Walk the feet backwards, bringing the body to a 90-degree angle to the legs. Relax the neck. Inhale, draw the navel toward the spine and return to the starting position. Exhale, move into the pose." Repeat the stretch five times and end the exercise by holding the pose for 20 seconds.

The last exercise is the Standing Forward Fold with the Club. It targets the core abdominals, hamstring, and Achilles. Begin by placing the right foot approximately four feet in front of the left. "Turn the left foot inward at a 45-degree angle. "Pull" the right hip back so the hips face forward. Inhale, draw the navel toward the spine and flex the quads. Exhale and hinge at the hips." Repeat the exercise five times and then end by holding the pose for 20 seconds.