A great way to alleviate post-round soreness and stiffness is to complete a series of full body stretches, especially for your lower-back.
Lower-back tightness and stiffness is very common for golfers, and anyone who spends too much time in a static seated position-- at a desk, in a car, on a plane or on the couch. Those who do may be stiff and tight every morning, even if you don’t play golf.
The most common ailment in golf is lower-back discomfort. It shouldn’t be a surprise when you think about the rotational forces placed on your lower-back during the golf swing -- especially if you DON’T warm-up properly. An estimated 80 percent of golfers have or will experience lower-back discomfort or pain. A great way to avoid lower-back discomfort is to perform The 5-Minute Pregame Warm-Up before every round or practice session and stretch after you play or practice.
The 5-Minute Pregame Warm-Up booklet is proven to be highly effective for golfers of all ages and playing abilities. It includes three key components; The Pregame Warm-Up, On the Course Nutritional Tips and Post-Round Stretching. The ultimate goal is to help you play your very best without injury. The booklet includes eleven great, full-body post-round stretches. My three favorite post-round lower-back stretches are detailed below:
Quick Tip: Never stretch cold -- always elevate your body temperature before stretching. For example, you wouldn’t attempt to touch your toes just after getting out of bed in the morning, right? So, if you have been sitting, get up a move around before you attempt these stretches. A great time to stretch is after your post-round hot shower.
On the floor, lay on your back with your knees bent, feet flat, knees together and arms out at shoulder height with your palms down. Slowly and gently swing your knees from side to side -- feel the stretch in your lower-back.
Starting position: Knee Swings (to the left):
On the floor, lay on your back with your knees bent, feet flat positioned slightly wider than hips and arms at shoulder height with your palms down. Slowly and gently drop or swing your knees from side to side -- feel the stretch in your lower back and hips. Repeat on the other side.
Starting position: Hip Drops (to the left):
On the floor, lay on your back with your knees bent, arms out at shoulder height with your palms down. Straighten your left leg and gently pull your right knee toward the ground with your left hand until you feel mild tension. Hold for 30 seconds, breathing in through your nose and out through your mouth -- feel the stretch in your glute and lower back. Repeat on the other side.
Starting position: Lying-Hip Stretch (to the left):
I encourage you to experiment with these lower-back post-round stretches. My clients use them daily, on and off the golf course, with great results. To purchase your copy of the 5-Minute Pregame Warm-Up, (Amateurgolf.com members receive FREE shipping), please click here>