1. Loosen your shoulders
In a study of more than 1,000 male golfers published in the British Journal of Sports Medicine last year, scientists from 12 centres (including the University of Edinburgh institute for sport, physical education and health and the European Tour performance institute in Surrey) found that more than a quarter of recreational golfers develop back pain associated with the sport. Stretching the muscles used during the upswing phase is particularly important, Lexie Williamson, a yoga instructor and the author of The Stretching Bible, says. Prepare by loosening the shoulders. “Hold a strap or tie in front of you with hands wide apart and arms straight and outstretched,” Williamson says. “Lift your arms and the strap overhead and as far behind your head as you can, then drop hands forward, keeping the arms straight, so that you return to the start position.” Repeat this for 60-120 seconds.
2. Add daily rotation
Stretches with an element of rotation are ideal for golfers, Jo Tuffrey, a Pilates instructor who has advised PGA Tour players about flexibility, says. She recommends the “thread the needle” exercise. “It improves thoracic spine mobility and also relieves tension in the upper back and shoulders, all essential for playing golf,” she says. Begin on your hands and knees with wrists directly beneath shoulders and knees under hips. Take your right hand and slide it under your left arm, palm facing up. “Reach as far to the left as you can, ideally until your right shoulder and cheek touch the floor,” Tuffrey says. “Keep your left hand firmly planted for support and stay in position for 20-30 seconds, breathing deeply throughout.” Release and change sides. “Perform the stretch 2-3 times on each side every day,” she suggests.
3. Don’t forget the legs
“Even when golfers do stretch, they often neglect the hamstring muscles in the backs of the legs which play a key part in supporting the body through the swing,” Williamson says. “Tight hamstrings can lead to poor golf posture and put more pressure on the lower back.” Lie on your back and loop a tie or strap around the sole of your right foot. Bend your left leg and place your left foot on the floor. Then straighten the right leg towards the ceiling as much as you can. “Don’t force the stretch — it’s OK to have a little bend in the working leg,” Williamson says. “Hold for a few seconds and then repeat on the other side.” Perform 3-4 sets.
