May 4, 2005

ACC Sports Sciences Main Page

Robbie Stewart, MS, ATC
Assistant Athletic Trainer
Clemson University

The sport of golf typically does not have a high incident of injury. Most injuries incurred by golfers are muscular injuries, usually occurring to the back, shoulders and wrist. In most instances, the injuries can be prevented with a proper warm-up. All of our collegiate golfers do a lot of walking on the golf course. Walking 18 holes and sometimes 36 holes a day, can take a heavy toll on the lower body as well.

A proper warm-up and stretch program should include the upper body and the lower body. It is not recommended to pull the clubs out of the bag and start playing right away. Before you hit your first ball, you must go through a proper warm-up program in order to reduce the chance of injury as well as help the muscles begin to facilitate the proper motion and function required to perform well. The following are a few ideas to try out the next time you decide to play a round of golf:

1. Tricep Pulldowns - Clutch the grip in right hand and grab the shaft of the club in left hand behind back. Pull down with left hand until you feel a gentle stretch in the right triceps and hold. Hold for a count of 10 and repeat on the opposite side.

2. Overhead Shoulder - Grab both ends of the club and flex arms over your head. Keep pulling your arms over your head until you feel a gentle stretch in your shoulders and hold for a count of 10.

3. Backswing Twist - Grip both ends of the club with arms fully extended in front of you. Rotate your trunk to the right (for right-handed golfers) to simulate a backswing. Keep rotating until you feel a gentle stretch in your shoulder and low back and hold for a count of 10.

4. Follow-Thru Twist - Clutch both ends of the club with arms fully extended in front of you. Rotate your trunk to the left (for a right-handed golfers) to simulate a follow-thru. Keep rotating until you feel a gentle stretch in your shoulder and low back and hold for a count of 10.

5. Wrist Extension - Extend your right arm in front of you and extend your wrist up to the sky. Grab your right hand with your left hand and pull towards you until you feel a gentle stretch in your wrist and forearm and hold for a count of 10. Repeat on opposite arm.

6. Wrist Flexion - Extend your right arm in front of you and extend your wrist down to the ground. Grab your right hand with your left hand and pull towards you until you feel a gently stretch in your wrist and forearm and hold for a count of 10. Repeat on opposite arm.

7. Hamstring - Grab both ends of the club with your arms fully extended in front of you. Slowly bend forward at the hips. Keep bending forward until you feel a gentle stretch in your hamstrings and hold it for a count of 10.

8. Quadriceps - Use your right hand to grab your right ankle behind your back. Using your left hand to hold the golf club for balance, pull your right ankle up with your right hand until you feel a gentle stretch in your right quadriceps and hold for a count of 10. Repeat on opposite side.

9. Adductor/Groin Stretch - Keep your right leg planted on the ground and move your weight laterally to the left, bending your left knee and keeping the right leg straight. Keep shifting your weight to the left until you feel a gentle stretch in your right inner thigh and hold for a count of 10. Repeat on opposite side.

10. Calf Stretch - Take a step forward with your left foot and then lower your waist by bending your knees until you feel a gentle stretch in your right calf and hold for a count of 10. Make sure to keep your right heel on the ground for a good stretch. Repeat on opposite side.

11. Back Extension - Standing straight up, place hands on your low back and slowly lean backwards until you feel a gentle stretch in your low back and hold for a count of 10.

12. Light Swings - Gently swing the club back and forth a few times in succession, before you progress into hitting balls.

Next time you decide to play a round of golf, try this simple stretching/warm-up program and see the benefits that it will have on your game. Good luck and hit 'em straight.