Golf Tenerife

An insight of what its like to live and golf in Tenerife

Golf : The need to warm up before a round.

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Golf is a very demanding activity, more so as one gets older. 

The average person, one that does not play golf, thinks that golf is all about walking, riding a cart and hitting a little ball into a hole. They do not realize that swinging a golf club is a highly physical activity. Because of this, it is necessary to warm-up your body properly to help prevent injuries.

Before playing your game, you will need to warm-up. Your golf warm-up should consist of some light exercise followed by stretches. You should not skip exercising and go right to stretching. Exercising increases the blood circulation in the muscles and you are less likely to injure warm muscles and tendons. The following are the most common forms of exercise that will increase the circulation in the muscles used while playing golf.

WALKING– Walking is an excellent way to warm up your muscles. If you are not using a cart, you will need to warm up your legs. Using cold muscles to walk over an 18 hole golf course can result in cramps in your quads, hamstrings or calves. Walk back and forth for at least five to ten minutes.

ARM SWINGS/CIRCLES– Obviously, you will need to warm up your arm muscles in order to enhance your swing performance. Arm swings involve putting your arms out to the sides, bringing them in front of you, crossing them while spreading your shoulder blades apart; then you slowly bring them back to the sides and squeeze the shoulder blades together. Arm circles are just taking your arm and slowly circling it up, back and then down again. This exercise is most efficient when it is done one arm at a time.

Squats are another great exercise to warm up your legs. Stand with your feet hip-width apart. Using your hands on your hips for balance, bend your knees as if you were going to sit down and stand back up. Do not let your knees go past your toes! Even certain exercises meant to prevent injury can cause some.

After your body is properly warmed up, you can begin stretching. You stretch one body part at a time, moving slowly and holding the stretch for 10-30 seconds. You do not bounce during these stretches and you do not over-stretch to the point of discomfort or pain. These stretches can be performed after a game for increased flexibility and to relieve sore or tight muscles.

SIDE BENDS– Stand straight with your feet shoulder width apart. Take your golf club with both hands, holding it over head, and slowly lean to the side until you feel a slight stretch along the opposite side of your trunk. Hold for the appropriate amount of time and then slowly raise up and over to the other side.

CHEST/SHOULDERS– While standing, hold your golf club behind your back horizontally. Your palms should be facing out. Slowly raise your arms until you feel a slight stretch in your chest and shoulders. You do not lean forward while performing this exercise, stay standing with good posture.

ARMS– Hold the head of a golf club with one hand behind your head so that the club hangs down by your back. Use your opposite hand to reach behind you to grab the club as high as you can and gently pull down until you feel a slight stretch in the top arm. Then repeat on the opposite arm. This exercise is also a good stretch for the shoulders.

HAMSTRINGS– Place one leg on a bench or chair while standing up. Slowly reach towards your toes while keeping your back straight. Hold it while feeling the slight stretch and switch legs and repeat.

LOWER BACK– Sit upright on a bench or chair. Cross your right leg over your left leg. Using your left hand on your right thigh to pull you, twist your trunk to the right until you feel a slight stretch. Hold and repeat on the other side by crossing your left leg over your right and using your right hand on your left thigh to pull.

CALVES– Keep your right foot on the ground with its leg bent and move your left leg straight behind you. Slowly press your left heel to the ground and hold it when you feel a slight stretch. Switch legs and repeat with the right heel to the ground.

You should perform these exercises about four to five times on each side. When you are finally ready to approach the tee, perform three to five practice swings to help keep your body warmed up. You can then continue to stretch after each swing while waiting for your turn. You should also concentrate on using good posture while walking and watching your stance when swinging. When swinging, your knees should be relaxed and bent and your trunk should be bent at the hips while keeping your back straight. Swing away! and enjoy your Golf.

 

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Written by Sir Old Golfer

March 17, 2009 at 11:19 am

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