Do you play golf? Time to junk warm-up stretches for dynamic techniques

A recent study revealed that playing golf can increase life expectancy by five years as it helps prevent major diseases such as diabetes and cancer while reducing anxiety, depression and dementia. Regular golfers experience improved cholesterol, body composition, wellness and self-esteem. With all this going for it, how can you maximize the benefit of a sport which can be played from 4 until 94 years of age?

The pre-game warm-up should be dynamic, rather than the old style static stretching techniques which reduce muscle contraction causing injury and reducing ball flight. Dynamic movements prepare muscles better for the explosive nature of the golf swing.

Walk for 3-5 minutes first, followed by simple continuous movements such arm and leg swings, trunk rotations and side bends, and supported squats. Move onto your club routine to sharpen your focus while on the driving range, and get to the first tee with 2 minutes to spare as breathlessness compromises swing control.

Whenever possible, avoid the golf cart and walk to improve cardio-pulmonary health and reduce the stress on your back and hips from prolonged sitting. Experts recommend taking 7000 steps per day which is easy to achieve on the course, and even better to carry your clubs to help build overall strength and endurance. Raising your heartrate with interval activities has proven to help golfers focus under stress in competition. Three sessions of 15-45 minutes vigorous exercise per week is beneficial depending on age and fitness level, translating into better on-course performance.


Whenever possible, avoid the golf cart and walk to improve cardio-pulmonary health and reduce the stress on your back and hips. (Image: Thinkstock)

Golfers require a strong core, and gluteal muscles to produce a balanced and powerful golf swing and to prevent injury, particularly to the back. These muscles keep you from swaying, sliding and provide a load of energy you can transfer into the golf club during the downswing.

Practice squeezing your butt cheeks together and tuck your tummy in, use the stairs and in the gym as your trainer for a specific programme.

Golf challenges players to work in multiple planes of movement with the feet relatively fixed. Many gym programmes only challenge you in one plane, so think about co-ordinated, multiplane exercises such as lunges with body turns, throwing objects or using resistance bands across the midline of the body.

Regular golfers experience tight and sore muscles which require release to maintain a hard and fast swing without risk of injury. If you don't have access to a massage therapist for a weekly rub down then there are many self-massage tools on the market to use at home or at the gym. Most popular are the foam rollers which are very portable, as are massage sticks and spiky balls. Use them for 15 minutes 2-3 times per weeks, targeting the back, hips, thighs and calves.

Fluids play a vital role in both physical and mental performance. Drinking adequate water during the round helps maintain the muscle function required to keep the swing going, while also improving endurance and temperature control in hot conditions. Only 2 percent loss of body fluid will affect mental capacity such as concentration and decision making, so aim to urinate at least once during the round to ensure you are fully hydrated.

Performance is also affected by food intake on the course because if the brain lacks glucose, golfers become tired, shaky, anxious and irritable, and the muscles lose their energy source. Eat before the round and take snacks such as nuts and crackers to nibble on.

Physiotherapists can carry out a specific golf screening which tests your strength, power, mobility, balance, core stability and endurance, then develop a custom-made programme for your use.