The snow has melted, the grass is getting green and construction is happening everywhere. It must be spring time in Calgary. That means its time to get out the golf clubs. Golf, like every sport, requires a proper warm-up to avoid undue stresses and strains that lead to injury. Golf is no exception. Here are some easy warm-up tips and exercises to get you ready to hit the driving range and the links.
- Increase your Blood Flow. Muscles are like car engines and operate best when warmed up before being put into action. Jogging on the spot for five minutes or a brisk walk for 10 minutes is sufficient to get your heart rate (HR) up and blood flow increased to your muscles.
- Prime your Flexibility. Flexibility is a broad term and most people picture gymnasts and dancers or yogis. However, flexibility should be thought of as getting YOUR body moving to its full potential. This can be done through dynamic stretching and self massage.
Dynamic Stretches: A. Legswings B. Arm circles C. Thoracic rotation D. Wrist rotation
A: Leg swings
B: Arm Swings
C: Thoracic Rotation
D: Wrist Rotation
Self massage: Use a long iron and massage out the major muscle groups of the legs – glutes, hamstrings, quads and calve
3. Jump start your Neural Activation. Neural activation refers to improving the connection from your brain to your muscles. This will help ready the motor patterns used for your golf swing. Stand on your lead leg and rotate as far as you can like you would during your swing. Do this 10 times in a row at a controlled pace, increasing speed by the 10th repetition. Then repeat with the trail leg, simulating your back and downswing.