Regardless of the many hours we spend practicing our golf swing, we cannot improve much if how we fundamentally use our body is interfering with mastering good swing technique. In fact, continually correcting your swing form will potentially make the physical problem worse.
There are many pre-designed golf warm-ups which include static stretching, that is pulling your muscles long and holding them in that position before relaxing. But if we stop to ask ourselves why we are stretching what we are stretching, we may end up recognizing the need for a different warm-up routine.
The main reason golfers, or anyone, perform a stretch is to release tension and regain mobility. But if the goal is mobility, then in many instances static stretching should not be one’s first choice. For starters, static stretching doesn't help to lengthen the muscle for the first 20 seconds.
During the initial 20 seconds when your muscle is suddenly pulled to an unnatural length your body has a natural response to tighten the muscle to prevent it from tearing. It is only after that first 20 seconds that the muscle will relax and lengthen.
Providing you are holding your stretch correctly and for a long enough time there are still other issues to consider. Do you really want your muscles to get into a relaxed state just before you need them to fire really quickly during your golf swing? For any sport with explosive movement players need their muscles to fire as quickly as possible.
Then what is the best way to create the flexibility we need. Lets first remember that the goal we have is mobility. I am referring to mobility as one being able to move pain free through a joint's full range of motion.
Just as the body responds to a sudden lengthening of our muscles with tension to defend it from tearing, nerve endings in our joints respond to rhythm. These nerve endings are sensitive to the frequency of movement. If your rhythm deteriorates, these nerve endings will send messages to tighten up the muscles to stabilize the joint.
In effect rhythmic movements (ideally loosely shaking joints) will help to decompress and lubricate the joints. Conveniently, repetitive movements designed to lengthen the muscles also help with flexibility without relaxing the larger muscles the way static stretching does. This type of stretching is called "dynamic stretching" and is the most effective for a warm-up.
Stretching that is not static will get your muscles firing, give them a light work out, and help them lengthen through each repetition. This helps to fire up your muscles while promoting good flexibility. When your movements are specific and intentional (both required for rhythm) then your central nervous system doesn't sense any danger, doesn't need to defend, and can send messages to accommodate the movement. With rhythmic repetitive motion your muscles can lengthen.
With adequate mobility you will be able to get more power out of your swing, but more importantly build the correct movement patterns to support all of your countless practice swings at the driving range. If some of your muscles are too long, and some are too tight, they will inhibit optimal joint action and create misalignments. Misalignments only get worse when left alone and better when addressed properly. Knowing that consistency is king in golf, you can now see how crucial it is to have well balanced flexibility and proper mobility.
Static stretching isn't bad. It has its place. Usually in a cool down when you want to relax and help to release any over worked muscles, and flush out lactic acid. In some instances, static stretching will also be helpful in a warm-up. When certain muscles in your body have become over active due to your lifestyle, a previous injury or condition, then an over active muscle will also inhibit proper joint function. In this case a static stretch for that muscle will be helpful.
To identify which muscles will need special treatment and design a good dynamic stretch routine, you should contact your local fitness professional for a full body assessment.
Zenon Dolnyckyj is the co-founder of Golf BodyPro and a fitness professional in New York City. His Web site is golfbodypro.com. If you have any inquiries, please email him at zenon.d@golfbodypro.com
