Are you a golfer that feels “tight” and has trouble rotating in your swing? Do you spend time stretching to improve your golf game? If that sounds like you then you need to keep reading this blog, because you need to STOP STRETCHING to improve your golf performance.
Types of Stretching:
Static Stretching
This is one of the most common types of stretching, and probably what you think will help with your golf swing. To perform a static stretch, you move a muscle to its perceived end range of motion and hold that position for typically 30 seconds, repeating 2-3 times. An example would be a “hamstring stretch” where you stand and bend over to touch your toes. How many of you do this before you warm up at the range?
Dynamic Stretching
This type of stretching is an active movement that causes your muscles to stretch, however it is NOT held at the end range. This form of stretching will typically mimic the types of movements you are going to perform. An example of this would be a walking lunge or walking hip openers. Now, how many of you stretch this way?
Why Do You Stretch?
Some of us stretch for relaxation or gaining flexibility. Some of us stretch for injury prevention or warming up before golf. A general rule of thumb is static stretching should be done AFTER exercise. There have been studies that show NEGATIVE effects on athletic performance, including golf, with static stretching prior to
exercise.
There is good news! Did you know you can increase your club head speed by performing a golf specific/ dynamic warm up? We know that a static stretching alone can negatively affect your club head speed and overall performance. A study published in The Journal of Strength and Conditioning Research reported that a total body PASSIVE static stretching routine should be AVOIDED before practice or competition in favor of a gradual, active dynamic warm up with golf clubs. Another group of researchers found that an active dynamic warm-up with resistance bands led to a significant increase in IMMEDIATE performance (maximal driving distance, smash factor, and consistent ball strike).
Take Away:
Is static stretching bad for you? No, but it is not helping your golf performance. The
best way to stretch as part of your golf exercise routine is a dynamic stretch prior to golfing, and if you enjoy it, static stretching after. If this sounds like you, and you want to know if you have the mobility to play your best golf –click here to take our P4S Golf Fitness Assessment.
Author-
Spencer Cole
Doctor of Physical Therapy
Disclaimer: This blog content is for general educational information purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. References available upon request.
