BAUS LIFEstylists - Do you suffer from stiffness and soreness during or after a round? You’re not alone. Many people underestimate the benefits of stretching before and after teeing it up. There are several types of stretching techniques, so it’s important to understand which ones are most beneficial to your golf game and overall general health. These include but are not limited to:
• Static Stretch - Involves holding a stretched muscle in a comfortable position for a period of time. Usually 10-30 seconds. A Cross Body Shoulder stretch is an example of a Static Stretch.
• Dynamic Stretch - Involves movement of muscles to “warm them up” for exercise without holding them in a fixed position. Arm Circles are an example of a Dynamic Stretch.
• Ballistic Stretch - Involves a “bouncing” or “jerking” motion. Often confused with Dynamic Stretching as both use movement however Dynamic Stretch does not push muscles past the point of normal range of motion. Think of Ballistic Stretching as pushing your muscles farther and faster. This form of stretching is typically more suitable for high performing athletes due to the increase potential for injury if done incorrectly.
A simple example of a ballistic movement is touching your toes with a bouncing motion. This can stretch your hamstrings past the point of resistance, unlike a static hamstring stretch where you would extend to the point of resistance. Performing this type of stretching incorrectly can lead to tendon and ligament damage.
• Self Myofascial Release - Involves the use of a foam roller or massage ball to release muscle tension, improve joint range of motion, reduce soreness and improve tissue recovery among other health benefits. It’s kind of like a self massage without needing to have a RMT (Registered Massage Therapist) on hand.
The most common forms of stretching are Static & Dynamic. Developing a routine using these techniques, complimented with Myofascial Release, will help improve your flexibility, reduce
your risk of injury and alleviate that feeling of stiff & sore muscles.
Here are 10 tips to get the most out of your stretching routine:
1 - Start slow. Focus on proper technique and allow your muscles time to adjust to the new positions you are placing your body in to avoid injury.
2 - Perform 5 to 10 minutes of dynamic stretches prior to exercise to prepare your muscles for exercise.
3 - Perform 5 to 10 minutes of static stretches after exercise to reduce risk of injury.
4 - Perform 5 to 10 minutes of self myofascial release before and after exercise to release tension, soreness and stiffness.
5 - Focus on stretching the major muscle groups used for mobility such as calves, glutes, hip flexors, quads, hamstrings, shoulders, core and back.
6 - Seek guidance from a professional before performing certain stretches if you have an acute or existing injury and/or chronic pain.
7 - Avoid bouncing. As mentioned above, ballistic type stretching increases your risk for injury.
8 - Don’t push yourself to a point of discomfort. You are bound to have some tension, which is ok, but pain is not. Stretching should not be “painful”.
9 - Don’t overdo it. Like other forms of exercise and movement, you can overdo it by stretching too much.
10 - Don’t go in cold - Muscles are not as pliable when they are cold so in your pre-exercise stretches, try warming up with some light cardio and/or use dynamic patterns. Post exercise is less of an issue as your muscles are already warmed up and static stretching is more appropriate.
Consider investing in the following equipment to keep you feeling great on and off the course:
Must haves:
Foam roller
Stretch strap
Nice to haves:
Massage gun
Massage ball
We are Rick & Denae Marz, co-creators of BAUS LIFEstylists. We specialize in making fitness, nutrition and overall general health a relevant issue and supporting people in their journey towards a healthier life through virtual and/or in person face to face personal training, nutrition coaching, sports nutrition & lifestyle coaching.
Our golf specific strength and nutrition programs are designed to help reduce the risk of injury, strengthen the muscle groups used in the golf swing and improve mood and focus to help you both physically and mentally on and off the course. Results are best achieved with consistency.
For more info visit bauslifestylists.com