Fit for Golf

by Paula Allia PT, DHSc, MTC, OCS

Stretching Pre-and Post-Golf

What is stretching anyway? Why do we stretch and which type of stretching is best? What are the goals for stretching? Should breathing techniques should be considered when stretching?

Stretching of muscles deals with the actual contractile element of the muscle itself. This is called the sarcomere. This sarcomere is made up of proteins, some fibers thinner and thicker than others. When a muscle contracts sarcomere by sarcomere, these elements contract closer and move the body part that you want to move by pulling on the tendons at the ends of the muscles. This is a positive contraction. When the muscle is contracting and lengthening is being controlled, this is the negative part of an exercise. Both are incorporated in the golf swing.

So, why is it important to stretch before golf or any activity? Stretching promotes longevity and helps to prevent injury when used in proper combination with strengthening and good mechanics. Each person may have their own unique mechanics depending upon joint alignment.

Warming up the muscles, connective tissue, tendons and ligaments around the joints

Warming up the fluid that bathes the joints

Nerves also get stretched, especially when they are bound down in tight musculature; keep in mind when you are stretching muscles the nerves within the muscles being stretched also are getting stretched. We have sensors present in our muscles and tendons and the respond to stretch and tension. This ties in to the neuromuscular system! (Nerves and muscles coordinating). If there have been injuries to the muscles or joints, or if arthritis is present then waking up the sensors can be helpful.

Increasing blood flow is pertinent

Preactivity, you want increased blood flow by movement and contraction of the muscles so that they warm up some. This warms up the synovial fluid in the joints and tactile stem to muscles and joints to wake up the sensors. This may include walking or basic active movements repetitively that are not straining to the muscle or joints.

Dynamic or active stretching may be considered pre-golf. This is when you have warmed up the muscles a little bit by moving, then activate muscles on one side of the joint while relaxing the other side. This stretch prepares muscles to work. You can start slow and then speed up on another repetition….learn to know your body.

Then, the idea is to stretch the muscles within the ranges needed to perform that activity (and perhaps a little bit more in case of bad mechanics or slipping).

Start from the toes and work your way up the chain from the bottom up. Start from your fingers on work your way down the chain from the shoulders.

Arms: Shoulders/elbows/wrists and hands/thumbs/fingers

Legs: Feet/ankles/knees/hips

Trunk: Pelvis/hips/spine

One may start lying down with less compression on the legs and spine if there are preexisting conditions; Progress to weight bearing. Consider just walking to get everything a little warmer without excessstrain. All should be a gradual increase in compression.

MOST PEOPLE HAVE SOME ISSUES, THUS AREAS WITH ISSUES MUST BE TAKEN INTO CONSIDERATION!

The body takes the path of least resistance so start slow and incorporate various muscles and joints and then speed those motions up as the golf swing needs speed.

Shoulder issues/rotator cuff/poor posture may lead to impingement.

Forearm tightness/weakness may lead to either golfers elbow or tennis elbow.

Wrist issues/fingers/thumb may lead to using other joints to compensate.

Spine issues (ie discs hate compression/arthritis or spinal stenosis).

Hip issues (what is your hip ROM…Is tightness muscle or joint?).

Knee issues (Legs changing angles/bow legs or knock knees).

Calf/ankle/foot (arch and supportive shoe/tight calves/foot drop or neuropathy)

What can be done to decrease the risk of injury? Post golf stretching

SHOULD BE PASSIVE. UNDO THE STRESSES OF THE DAY

with passive stretches that should last for 30 seconds each but without pain. Incorporate breathing exercises, breathing out for a better relaxed stretch. In all, be smart. Learn to know your body’s limitations and loosen those areas. Start with deep breaths to open up the muscles in the ribcage. Then, gentle active motion; increase the speed gradually. Play your game and end with passive exercises.