Three simple stretches for female golfers
Do you ever wonder why it takes three, four, maybe five holes to start scoring well? If you've not warmed up every muscle before you play, you may lack flexibility and swing freedom - even worse, you may be at risk of injury.
PGA of Hampshire Vice-Captain, Tracey Boyes, offers three simple stretches you can do quickly and easily before you tee off to ensure you are warmed up and ready to play your best golf.
1. Swing Raises
Lift one leg at a time up, keeping a slight bend in your knee, and swing it slowly back and forth.
This loosens up the hips and gets your hamstrings warmed up as well.
Do five to 10 swings on each leg and then swap legs. You can use a golf club as a balance aid placed in your opposite hand.
2. Hip Rotations
With tight hips you won’t be able to make an effective, fluid backswing turn. This is a fantastic hip opener stretch.
Lift one leg at a time and bend your knee to 90 degrees. Now open your knee out to the side as far as you can, ideally to 45 degrees. Repeat this move on each side five to 10 times, once again, resting your opposite hand on a golf club like a stability pole.
It’s quite common to find that one hip is more flexible than the other, so you may have to do a few more repetitions on the side that’s tighter.
3. Arm Rotations
Raise both arms up to shoulder height so that they form a T-shape with your body. Then make little arm circles, starting by rotating forward and then backwards.
Start by making just small circles and you can get bigger with your rotations as you get looser.
Do five circles in one direction and then five in the other. Repeat again doing medium sized circles and then one more time making big circles. This just helps with opening your chest up and getting the arms warmed up for the rotary golf swing movement.
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