The typical cause of injury at golf course is straining a muscle, because of the golfer not properly limbered the body. A good stretching routine is exactly that can help to prevent these situations.
You need to take care of the three main parts of the body to warm up.
Back and Torso
Bend at the waist and try to touch your toes, hold this position for 20 seconds. You should repeat exercise as many times as you feel necessary to loosen the lower back.
After loosening the lower back, take your golf club and lock it behind your back with your arms. Then start twisting your back from side to side. You should start with small twists, and make then larger as you limber-up.
And finally, grab each end of the club and place it behind your neck. This is how you start making shoulder turns. Twisting is similar to the previous exercise, but starts to loosen the shoulders and arms.
Arms and Shoulders
Take your left hand and lift it over and behind your left shoulder, then take your right hand, place it behind your back – interlock your hands together. Hold this stretch for 20 seconds and then switch hands. You should do this as many times as you feel necessary until the desired flexibility in the shoulders is gained.
To loosen your hands and wrists you should take two clubs in your hands, and then waggle the cubs from side to side. After that move the clubs up and down, and then all around. This exercise is also great to loose your fingers.
Legs
Loosing the hips. Lie on the ground, lock hands behind one of your knees, and pull that knee toward your chest. Hold the stretch for 20 seconds, then release it and switch legs.
Sit up on the ground, spread your legs apart, and reach out in front of you with your hands. This exercise is aimed at stretching your hamstrings. Hold this stretch for 20 seconds and repeat as necessary.
Ok, you are ready for the game! Good luck at the course!!
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