Warm up & stretching regimen

[Tiger]

Morning all I had a good session at the range last night but am in pieces this morning. The lessons must be paying off as I only hit 60 balls but my left side is very sore. At the moment my warm up is very simplistic, about 20 practice swings and some rotations with the club across the shoulders.

I take two practice swings for every shot as part of my pre shot routine so would have swung the club about 200 times. I know I'm now using muscles I will never have used but don't want to get injured. Any advice on warm up, cool down, stretching and/or exercises greatly appreciated.

 

[EaseNgrace]

Personally whether im on the 1st tee or at the range I just do a very basic warm up. I hold the club above my head and stretch, then stretch left and right as far as my lower back will allow, bend down and touch my toes (still holding the club), hold the tips of my shoes with straight legs and tip back on my heels, then a few twisting motions of the waist followed by some slow practice swings and then address the ball.
I always do exactly the same routine, One of my many golfing habits. But in terms of advice im sure there is no right or wrong way just whatever feels comfortable.

 

[HomerJSimpson]

I've always done a few small stretches and normally swing two clubs to get added weight and feel the swing. I'll put the club behind my neck and turn and then a few full swings without hitting a ball. Its not the best method I know but it does the trick and touch wood I've not suffered any muscle related injuries.

 

[Fore]

I follow Scott Cranfield's warm up and stretching regime. I saw it on the old Setanta sports channel. Not sure where you can find the exact details now but it consists of mainly gentle stretches of the neck, shoulders, back, wrists, ankles and knees.
Neck - Lean head to left 6 times, then repeat right.
Wrists - Shake your hands for 10 seconds.
Ankles- Stand on one leg and rotate other foot six times.
Shoulders - Keeps arms by side but make a rotating movement with each shoulder about six times.
Back - Lean to left and then to right passing hands down outside of legs.

All this was very gentle movement designed to basically loosen you up after driving to the course or range.
Works for me!

 

[Tiger]

Cheers guys. Thanks for the info. Fore I'll give the cranfield method a go. Tiger

 

[mono217]

I follow Scott Cranfield's warm up and stretching regime. I saw it on the old Setanta sports channel. Not sure where you can find the exact details now but it consists of mainly gentle stretches of the neck, shoulders, back, wrists, ankles and knees.
Neck - Lean head to left 6 times, then repeat right.
Wrists - Shake your hands for 10 seconds.
Ankles- Stand on one leg and rotate other foot six times.
Shoulders - Keeps arms by side but make a rotating movement with each shoulder about six times.
Back - Lean to left and then to right passing hands down outside of legs.

All this was very gentle movement designed to basically loosen you up after driving to the course or range.
Works for me!

Have to have a go of this my self thanks

 

[Yerman]

Warming up will undoubtedly help your game and reduce injury but there is increasing evidence that stretching is probably more harm than good, if you must, warm up first and be careful not to over stretch.

 

[Tiger]

Following njd's post I looked up dynamic warm ups with google and found this http://www.somatraining.com/assets/golfwarmup.pdf can never see me doing this down the range, let alone on the first tee!!!!!!

 

[TonyN]

Alot of people do the half rotations and practice swings but that aint enough, yes its ok for warming up the muscles but you do need to stretch them. SO what ever muscles you want to work on, make sure you do an actual stretch and hold it for about 12 seconds. As with most sports you can pick up aches pains and injuries if you dont warm down either, so bear that in mind!

 

[HomerJSimpson]

I thought the warm down came from the hot bacon sandwich after the round and the cool down from the beer washing it down

 

[Hendy]

I thought the warm down came from the hot bacon sandwich after the round and the cool down from the beer washing it down

Am with you on this one homer..

 

[clubchamp07]

3 pints of the black stuff normally get me warmed up.

 

[Smiffy]

I usually turn up on the first tee, do a couple of bending excercises to find the right zipper on my bag and then take out my tobacco pouch. Gently stretch a green Rizla out to it's full length and proceed to stuff a nice wodge of baccy in there. A few rolling movements which get my wrists nice and supple and then ignite. I further warm up by holding the naked flame of my lighter under my other hand for a few seconds. Big inhale and we're off....