Written by Adam Schwartz
According to the Rules of Golf, a player can have only 14 clubs in their bag. Golfers will agree to disagree that their own driver, 60 degree lob wedge, or putter can be their most important club in their bag. While you can choose to make a case for these or any other clubs, the one golf gadget that is vital to performance is your own body.
Professionals from every tour have known for years that a well-tuned body is tantamount to a well-tuned engine in a race car. In the golf swing, the body is the engine that drives the pistons that drive the swing which hits the ball. The concept is very simple. A fit golfer is a better golfer. A better athlete is a better golfer.
A recent PGA study that was looking to define the issues of a diminishing number of golfers in the U.S. suggested that almost 25 percent of golfers who left the game in the last five years was due to injury or their inability to physically perform as they had in their younger years. What is the cure? Awareness and communication of the importance of staying active and fit. PGA club professionals have taken steps forward to incorporate fitness into their instruction. Golf fitness is specifically designed to strengthen core muscles to encourage swing speed and to stabilize muscles susceptible to excessive torque and strain.
Intellectually everyone can understand what to do but to duplicate the actual motion of stretching and routines can be quite frustrating. A person’s acknowledgement of their physical abilities is the first step towards developing a stretching and fitness program that is custom fit for you. Stretching correct muscles for 5-10 minutes before making a practice swing on the range or before heading out can avoid physical catastrophes for any golfer.
Dr. Christian Reichardt, who is the author of “Pain-Free Golf” is a definite believer that fitness can help golfers of any age. One key note mentioned is his six main stretches that not only are recommended before playing golf but to be done every day. The five minute exercise include the following:
1) Forward bend with Club Stretch: Slowly bend forward with knees bent and let arms, shoulders, and head release. Slowly and gently straighten your knees as you breathe. Breathe 5 times
2) Side Stretch: Stand next to a doorframe. Reach, one arm across over your head, hold onto doorframe and push your hips the opposite direction. Breathe five times.
3) X-factor Stretch: Sitting in a chair, bending forward, bring elbow to opposite knee. Place other hand on chair or lower back. Turn your upper body keeping your butt planted. Now look towards ceiling. Breathe five times
4) Hock Squat: Hold hands on top of golf club. Slowly go down into a squat, come off your heels if necessary. Push hands away, keeping your club on the floor. Now push yourself up with the help of your club. Breathe five times.
5) Neck extension Stretch: Put your hands on the back of your neck. With your fingers interlocked, push your elbows head backward squeezing your shoulder blades together. Breathe in and release five times.
6) Hamstring Stretch: Place foot on a bench or golf cart. Bend standing leg slightly, slowly forward with flat back. Breathe five times.
Golf and fitness are becoming intertwined as more golfers recognize the most important piece of equipment necessary to excel in the game is a healthy body.
