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"What exercises or stretching can I do to prepare myself for my first outing?"

June 20, 2011 - Aaron Sustad
Our first question for my new blog is from Martin Gafford of Fort Myers, who asked, "I haven't golfed in 10 years. What exercises or stretching can I do to prepare myself for my first outing?"

Answer: The most important thing to do whether you play golf everyday or haven’t played in years is to properly stretch. Stretching your legs, back, arms and shoulders is very important. When people think of golf they don’t necessarily think about pulling muscles. The following stretches will help you get through that first round after years of not playing. Doing these stretches on a regular basis will increase your flexibility and eliminate any injuries.

Alternate Toe Touches

1. Start by standing with your feet spread as far apart as comfortably possible.

2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstrings.

3. Now try to touch the other foot with the opposite arm. This motion should be continuous alternately touching each foot (as close as possible) with the opposite hand. Important: skip this stretch you are prone to low back pain or if it causes you any discomfort.

Leg Swings

1. Start by standing with your feet shoulder width apart.

2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.

3. Do not swing your leg so hard that you can not keep your upper body from moving.

4. Repeat for 10 full swings and repeat on other leg.

Standing Shoulder Stretch

1. Stand with a shoulder width stance and place both hands on the end of the club.

2. Lean forward keeping your back flat until you feel a stretch in your shoulders.

3. Hold for 10 seconds and relax. Repeat a total of 3 times.

Side Bends with Club

1. Stand with a shoulder width stance. Place a club on your shoulders.

2. Lean to one side keeping your torso straight. Do not bend forward or backwards.

3. Hold for a count of 2 and then repeat to the other side.

4. Complete 8-10 stretches each side.

Arm Swings

1. Stand tall and hold arms out to your side.

2. Slowly swing your arms back and forth across the front of your body.

3. Repeat this continuous motion for 30 seconds.

Trunk Rotations

1. Stand with a shoulder width stance. Place a club on your shoulders holding it at either end.

2. With knees slightly bent, bend forward from the waist slightly (as though adopting the swing posture).

3. Turn from side to side aiming to get the ends of the club directly in front of you with each turn.

4. Complete a total of 15-20 full swings.

Aaron Sustad,

PGA Head Golf Professional

Golf Club at Magnolia Landing


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