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4 stretches you can do after a bath to increase your distance

Many golfers are probably troubled by the fact that they cannot increase the distance they can hit the ball, even when they swing the club with all their might.
In fact, one of the reasons may be "flexibility."
In this column, we will introduce four simple stretches you can do after taking a bath, focusing on flexibility, which is important for increasing your golf distance.

Why is stretching important in golf?

In golf, you need to move your entire body flexibly and in unison from the backswing to the downswing and follow-through.
Stretching not only helps prevent injuries, but the latest research has also shown that golfers with greater flexibility in their hip joints, core, and shoulders tend to have improved swing speed and distance.
In particular, flexibility in the "rotational movement" of twisting the body is considered to be an important factor that distinguishes professional golfers from amateurs.

〇4 stretches you can do after a bath

Here are four stretches specifically designed for golfing!
After a bath, your muscles are in a softer state, so you can more easily feel the effects of stretching.
Do this at least three times a day, including after taking a bath.

① Flexibility around the shoulder blades

The shoulder blades are the only part that connects the upper limbs to the trunk, so they require high flexibility and stability, and are important for transmitting the power of the trunk girdle and pelvis to the arms.

Grasp a table or club with both hands and stand with your feet hip-width apart. Bow using your supporting leg as the starting point and arch your back. Do three sets of 10 seconds.

② Hip joint flexibility

The hip joints have the role of transmitting power from the lower body to the upper body, and are important for a stable swing and smooth weight transfer.

②-1:
Sit with both knees bent and use one foot to bend the other knee inward. Lean your body forward and stretch the outside of your buttocks.
Be careful not to lift your hips and do this for 30 seconds.

②-2:
Place one foot forward and bend your knee at a 90-degree or 45-degree angle, with your back foot on tiptoe.
From this position, lean your upper body forward while keeping your pelvis straight. Do three sets of 10 seconds.

3) Flexibility of the spine

Flexibility of the spine and rib cage is important for rotating the upper body smoothly during the swing.

While lying on your side, bend the hip joint of your top leg to a 90-degree angle. While firmly holding your leg with your bottom hand to prevent your hip joint from opening, rotate your top hand to open your chest.
Take deep breaths and do this for 10 seconds 10 times.

Summary

Flexibility is important not only in golf, but in all sports in terms of improving performance and preventing injuries.
It is also effective in preventing lower back pain and frozen shoulder.
I think you will be able to see the effects if you continue to do it consistently every day. Please try incorporating it into your daily life.

Author
Ikejiri-Ohashi Sera Clinic Physical Therapist Akira Yamashita
Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic
Ikejiri-Ohashi Sera Clinic