A regular golf stretching routine can help prevent injuries like:

Rotator cuff tendinitis, a condition that causes acute irritation in the shoulder tendons and muscles.

Knee tendinitis, a condition that causes irritation in the knee tendons and muscles.

Musculotendinous overuse injuries, generally of the shoulder and elbow.

Finally, even the most basic golf stretching routine can just make you feel better. Glossing over it in your regular golf training, however, could cost you dearly.

There are basically 22 muscles involved in the forward golf swing.
The proper conditioning of these muscles will increase your club head speed and give you better control.

The normal golf swing has three basic components:
1)      The back swing
2)      The forward swing or downswing and
3)      The follow through

The forward swing begins with your hips rotating laterally from right to left for the right handed golfer (just the opposite for the left handed golfer). This is the main function of the lateral rotators of the hips, and the names of these muscles are as follows:

Lateral rotators of the hips

1)        Gluteus Maximus
2)        Gluteus Medius
3)        Quadratus Femoris
4)        Pyriformis
5)        Superior Gemellus
6)        Inferior Gemellus
7)        Obturator Internus
8)        Obturator Externus
9)        Gluteus Minimus

The forward swing continues next with lateral rotation of the spine and the names of these muscles are as follows:

Lateral rotators of the spine

10)    External Abdominal Oblique
11)    Multifidus
12)    Rotatores

Once the spine has rotated, the shoulders also begin to rotate and a downward pulling motion of both arms takes place from right to left (for the right handed golfer), beginning over the right shoulder and passing in an arc-like fashion downward through the point of contact with the ball where both forearms end up in full extension. This is the main function of the primary movers of the arms and extensors of the forearms.

Primary movers of the arms

13)    Pectoralis Major
14)    Posterior Deltoid
15)    Teres Major
16)    Latissimus Dorsi

Extensors of the forearms

17)     Triceps brachii
18)     Anconeus

The fifth and last muscle groups activated during the downswing are the primary movers of the wrists or wrist flexors and extensors. Note that for the right handed golfer, the right wrist flexors and left wrist extensors are activated.

Primary movers of the wrists (Right Handed)

19)    Right flexor carpi radialis
20)    Right flexor carpi ulnaris
21)    Left extensor carpi radialis
22)    Left extensor carpi ulnaris

There you have it -- twenty-two muscles that are primarily involved in the forward swing and which need to be conditioned to increase your golf swing speed.

If you want to increase your club head speed and start making longer drives, then you will need to speed up the contraction rate within these muscles.

Stretch M.D. can correct or mitigate compensations in the mechanics of the golf swing

The entire body should ideally be flexible for a great golf swing.  Since certain muscles are much more involved in the golf swing, tightness in these areas would certainly have a greater effect on the golf swing then others.   The best solution is to have a qualified Golf Professional examine your swing and determine what mechanical compensations need to be addressed to improve your individual swing.  Once it is determined what changes would be most beneficial to your swing, a Stretch M.D. professional can help correct these movement patterns. 

Here are some common tight muscles and how they might limit a proper swing:

Short Hamstrings:
•    Have a profound bad effect on the golf swing.
•    Will “tuck” your hips, impeding you from achieving the correct
     posture at address.
•    Creates an undo amount of stress on the lower back, causing
     fatigue, soreness, and increase of injury.

Short Calves (Soleus):   
•    Limits players ability to perform closed chain dorsi-flexion
     (flexing your ankle) limits ability to perform a deep squat.
•    Causes players to come out of their posture during the down
     swing and go into early extension.
•    Causes players to get stuck and either push the ball or flip the
     club and force a hook.

Restricted Shoulder Rotation:
•    Tight (right) shoulder will leave the clubface open.
•    Tight (left) shoulder will leave the clubface closed.
•    The left shoulder will ride high through the backswing (and jam itself under the chin). This can create a lift through the body and loss of spinal angles and       lessons the torque produced.
•    At transaction, instead of the left hip leading out and driving the downswing, the shoulder will pull across the body and subsequently throw the swing

     plane to an exaggerated outside-in path.
•    AT IMPACT, most importantly, because the shoulder is pulling too tight and to fast, the hands will follow, turning over to quickly and CLOSING THE

     CLUB FACE. 
Tight Hip Flexors:
•    Limits the separation between your upper and lower body.
•    Is a common reason for loss of distance off the tee in addition to limitations in achieving a full backswing because of restrictions in trunk rotation.
•    Limited right hip internal rotation can cause a sway.
•    Leads to increased arching in the back as you straighten the hips during the follow-through of the golf swing.
•    Leading to not following through on the golf swing thus limiting power potential significantly.
•    Limits a golfer’s body in trunk rotation which ultimately leads to compensations at the shoulders, elbows and wrists.
Tight Piriformis:
•    Lack of flexibility to move your hips without moving the rest of your pelvis and torso is crucial for good hip mechanics and a good golf swing.
•    Lack of the ability to open your lead hip independently of the rest of your body.  
•    Adds stress to hip joint increasing risk of injury and keeps you from rotating through the ball.
•    Prevents efficient rotation of pelvis, especially in the downswing, through the external rotation of the hip joint.
•    Prevents lateral stability within the hip for consistency and efficient power transfer.

Wrist and Elbow Injuries:
•    Wrist and elbow injuries often occur when the body does not have the capacity to effectively compensate at either the shoulder or spine.
•    The wrists are then over-used to drive, as well as decelerate the golf club.

By fixing your flexibility faults through the Stretch M.D’s golf-specific Fascial Stretch Therapy in conjunction with our Funtional Fitness Program  will enable you to perform the biomechanics of the golf swing correctly and find yourself on the road to lower golf scores and more enjoyment in the game of golf.

 For additional Information or to schedule a FREE DEMO call us TODAY at 828-483-4444 or click here!

Improve Your Golf Swing and Driving Distance with the
Stretch M.D. Golf Program.

The golf swing is arguably one of the most difficult athletic actions to perform. The golf swing requires you to draw the golf club through a large range of motion.  In order to perform the golf swing correctly, your muscles must be flexible.

The most important component in a golf fitness program that leads to improved golf performance and decreased chance of injury is flexibility.

The Benefits of a Golf Stretching Routine.

Muscle strain and sore muscles are quite common among golf players. By performing a regular golf stretching routine, players can expect the following benefits:

Muscles loosen up through stretching, enabling the player to relax during the swing. This relaxation further helps improve accuracy, increase confidence and the ability to perform better and swing faster and harder.

Over the time, you will find it easier to move in your swing, as stretching will make your body more flexible and increase range of motion.


Why would you consider a Golf Stretching Routine?

A golf stretching routine helps players enhance their ability to play excellent strokes by improving golf fitness and flexibility.

A few people believe that there is nothing athletic about golf, but those who play the sport know that they have to maintain a rigorous golf training program to gain the required strength and flexibility to perform well. A regular golf stretching routine enables players to acquire skill, follow good technique and focus better.

Muscles used in Golf

The golf swing comprises four elements – the back swing, downswing, ball strike and follow-through. To generate torque and increase club head speed, core muscles are used. Hamstring muscles play an important role in helping players maintain proper posture. Quadriceps help players to flex their knees.

For rotation during the backswing, the upper back muscles are used. These muscles also help players maintain an erect spine. To position the upper body and generate speed, the shoulder muscles, (especially the rotator cuff muscles) come into play. Forearm muscles are used to control the golf club as well as to support the wrists. Muscles in the fingers and wrists are also significantly focused on during a golf stretching routine.

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 The Stretch M.D.® golf program can provide the following benefits:

Increased range of motion in the golf swing
Added control and hence, power
A relaxed mental state (crucial in the game of golf)
Reduced chances for injuries
Enhanced overall performance and physical conditioning

Increased Club Head Speed

Play More Holes with Less PAIN

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An inflexible body in which muscles are “tight” creates restrictions in movement.  Restrictions in movement in relation to the golf swing will undoubtedly result in limitations pertaining to a golf swing. This limitation will impede you from creating a full shoulder turn and balanced finish position. This causes compensations in the mechanics of the golf swing.

Stretch M.D.’s golf-specific assisted stretching will enable you to reach your full potential as a golf athlete and decrease physical strain to your body.

The Stretch M.D.® Method is a revolutionary system of practitioner-assisted stretching that will have you develop greater body awareness, greater fluid movement patterns, and generates more power through a symmetrical use of muscle groups that are not affected by habitual compensatory muscle shift. With a balanced system, you will reach your true maximal potential.

The Stretch M.D.® golf program can provide the following benefits:

Increased range of motion in the golf swing
Added control and hence, power
A relaxed mental state (crucial in the game of golf)
Reduced chances for injuries
Enhanced overall performance and physical conditioningType your paragraph here.