Believe it or not, the start of golf season is rapidly approaching. Although it seems that this horrid winter will never end, it’s time to begin tuning up your body. The winter tends to lead to a lifestyle that’s more sedentary than the warmer months. As a result, you might be coming out of the winter tighter or less flexible than you are during the summer months. Not only will this affect your early scores negatively, but it will also increase the chance of injury during chilly spring golf. Over the next month or so, I will be posting tips to keep the most commonly tight muscle groups loose for the start of golf season. Today we will discuss the hamstring muscle group.

Tight Hamstrings

Hamstrings are the muscles behind the thighs which originate from the pelvis and attach below the knee.  The hamstrings take part in controlling the degree to which your pelvis and spine can bend forward in the address position of your golf swing and can dictate how well you maintain your posture throughout the swing. If you’re not able to touch their toes in the standing position, the chances of you maintaining posture in the golf swing significantly decrease and hence, lead to inconsistent golfing and a greater chance of injury.  

If you think you suffer from tight hamstrings and they are affecting your posture throughout the golf swing, try the following hamstring stretch which will allow you to achieve ideal posture at address and minimize swing flaws influenced by hamstring tightness

Find a corner of a wall in your home where you can lay down on your back.  Place your right foot up against the wall and your left leg flat on the floor. Make sure that your right knee is fully extended or “locked out” by squeezing your right thigh muscle and bend your right ankle down toward you so you feel a gentle stretch in your right calf. .  Choose a distance from the wall in which the stretch is challenging, yet tolerable. From here, squeeze your abdominals and make sure your low back is pressed against the floor. If you are properly positioned away from the wall, this will create a stretching sensation in the back of your knee, your upper and lower hamstring, and the calf muscles.  If the stretch feels intolerable, move farther away from the wall and reposition your leg.  When you have found the right distance from the wall, hold the stretch position for 3-5 minutes or until a complete release of the stretch feeling has been accomplished.  Switch legs and repeat the stretch.

Hamstring Stretch

You can advance the stretch when ready by gradually moving closer to the wall and sliding your leg farther up the wall.  Perform this exercise at least 5 days per week. You should begin to notice a big difference in your ability to maintain posture throughout the swing. Good luck!   

Jason Rivkin, ATC, CGFI-FP1

2 Comments

  1. Tune Up Your Body for Spring Golf! | Indy Golf Coach | Carmel, IN says:

    […] Tune Up Your Body For Spring Golf […]

  2. […] my previous post “Tune up Your Body for Spring Golf” I discussed how a long winter can negatively affect flexibility and the way you perform at the […]

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