The world has become a “home prison” with many countries ordering a lockdown of all but essential chores. It has been tougher for some than others, but as always I try to find a way that we can turn even one of the most negative and soul destroying moments in our lives into a positive; that positive is the time that we now have to focus on our golf game, and even though many of us can’t get to the course or the range we can still use this time in quarantine to improve our golf games.
One of the things that many of us don´t have in our normal day to day lives is time, but now we have more than we know what to do with. So, this article and a couple of others will focus on how we can improve our golf game and make the most of the extra time we have. Let us use it wisely.
Firstly, I want to talk about our physical abilities, many golfers lack the flexibility to really improve their golf swing, now this could be down to age, weight, injuries or even those that are muscular. If you really want to use your additional time wisely then begin a daily stretching routine. Every morning when you wake up, before you eat your breakfast you need to stretch and not just the “I have just woken up stretch and groan”.
Begin with gentle stretches of the arms, wrists and shoulders. A great way to begin is to hold you arm out in front of you at shoulder height and pull your wrist towards you, both with your palm facing away from you and towards you, two stretches that work the wrist joints and the forearms. With each stretch you must find the opposite stretch to ensure the most complete stretching program. From there the biceps and triceps. The triceps stretch is easy bend your elbow and place you hand on your back and push gently backwards with your other hand. For the biceps sit on the floor with your knees bent and arms behind you, palms flat on the floor and slowly slide your bottom away from your hands until you feel a stretch.
Now you neck and spine. For your neck tilt your head towards your shoulder and without lifting the shoulders try to touch your shoulder with your ear. Do this on both sides and hold each stretch for 10 seconds. No for your spine and back, place your hands and knees on the floor and raise your abdomen up, so that you arch your back, much like a cat does when they are threatened. Repeat the “lift” 5 times. Now you need to stretch your chest and abdomen. Place your hands together behind your back and slowly lift your arms upwards, maintaining a straight spine. This is great for stretching out your shoulders and chest. Another great shoulder stretch is to place your arms across your chest and grab your shoulder with the opposite hand, it is imperative that you keep your elbow below shoulder height.
Lay on your back and place your arms out to the side so that your hands are above your head. Pull one leg up towards your chest and then move it across your extended leg, this will stretch your spine and your oblique abdominals. Make sure to keep your shoulders flat to the floor.
Stretch your abdomen, lay on your front with your hands down by your side and slowly lift your chest up off the floor, hold when you feel the stretch. Finally, one more chest stretch. Lay on your stomach, place one hand on the floor and push up so that you roll across to one side, you should feel a stretch across your chest.
Now to your lower body, these are more common, or better known stretches, but they are just as effective and necessary for better performance on the golf course.
Begin from the buttocks. Lay on your back and bend your knee, pull you leg into your chest until you feel a pull in the buttock muscles. Repeat on the other leg. The hip stretch, place your left foot across your right knee and gently pull your leg towards your chest. You may feel enough of a stretch without pulling your leg towards you. Inner thigh, sit on the floor with your back straight and place your feet together with your knees bent, gently press your knees towards the ground.
Now the most common, which I will run through quickly; The hamstring stretch, stand up straight and put your leg on a chair or a table, lean forwards and try to touch your toes until you feel a stretch in the hamstring. The quadriceps, stand up straight ben d you leg up behind you, grab your foot with your hand and pull it towards your backside. Calf stretch stand up straight and extend your leg forward. Place your heel on the floor and point your toes up and back towards you.
With all the stretches mentioned above you must only go as far as your body will allow you to, otherwise you run the risk of injury. Hold each stretch for about 15 seconds and repeat. Remember to always stretch the opposing muscle groups.
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