Golf related injuries are common, especially among once a week golfers. For recreational golfers, the most common injuries involve the lower back, shoulders and forearms, and they stem from repetitive motion.
According to the Mayo Clinic, stretching can help promote a more fluid swing and reduce injuries. Golfers who warm up for 10 minutes before play have a 60 percent decrease in injuries. You can start with brisk walking.
Ideally, do these stretches every day as well as before and after a round. Hold for 5 to 10 seconds before starting to play and for 30 seconds after a round. Stretch gently and don't bounce. If it hurts, you've stretched too far.
*Front hip muscle stretch
Make a large step up onto a stable surface, such as a chair. Put your hands on your raised knee. Keep your back leg straight, tighten your stomach muscles to avoid a low back arch and push your hips forward until you feel a stretch in the front of your thighs. Hold. Repeat on the opposite side.
*Shoulder and chest stretch
Stand in a walking position with one foot ahead of the other. Place your forearm against a door frame or corner of a wall and bend your elbow.
*Hip stretch
Seated on a chair or bench, raise your right knee up and grasp it with your left hand (steady yourself with your opposite hand on the chair or bench). Use your grasp to pull your knee up toward your left shoulder. You'll feel a stretch in your right buttock. Then sit up tall and turn your shoulders to the right. Hold. Repeat the stretch on the opposite side.
You can also warm up with dynamic stretches such as arm swings and circles, jumping jacks and swinging your clubs without hitting balls.
