Golf-Specific Stretches

Last year golfers suffered approximately 35,000 injuries that required a trip to the emergency room or doctor, according to the National Safety Council.  Contrary to popular belief, golf is a physical game that requires a lot of swinging, twisting, turning, gripping, bending and squatting, which places stress and strain on lower backs, hips, knees, shoulders, hands, wrists and elbows.  Injuries can also occur if you walk and carry your bag, putting you at a higher risk for back, knee and ankle injuries. The majority of golf injuries are not usually a result of a single traumatic or fluke accident. They are more frequently a result of tissue damage sustained over time from overuse and poor technique. Most golf injuries fall into the general categories of strains, sprains, fractures, and tendonitis.

Since the golf swing emphasizes movements on one side of the body more than the other, playing frequently can inevitably create muscle imbalances that can lead to injuries.  Many injuries can be prevented by being better conditioned.  Stretching on a daily basis is one of the fastest and easiest way to prevent injury, improve your range of motion and extend your golf career.

Consistency is the key to stretching. It is better to do a few minutes of golf specific stretches everyday, than to wait until you have a couple of hours free at the end of the week. It usually never happens.

On-Course Exercise-

Get into the habit of warming up and doing at least two golf-specific stretches before you play or practice.  Here is an example of a golf-specific stretch.

Step 1-Set up holding a golf club in your hands with your right palm up and your left palm down like shown in the photo.

Step 2-Swing to the top of your swing and hold this position for at least 10 seconds.

Step 3-Swing to the finish and hold follow-through position for at least 10 seconds.

Off-Course Exercise

Complete the Pre-Swing Muscle and Joint Warm Up chapter from the Cardiogolf DVD.  To order your own copy of Cardiogolf visit cardiogolf .

To learn how to do these and other golf-specific exercises click here…

Improving your swing starts with a proper diagnosis of what you’re doing wrong and knowing how to correct it and practice. Take an online lesson with Karen Powered by SwingPal.com. 

Received $10 off your first online video lesson. Use coupon code karen10 when you checkout to receive your discount.

How it works-

Submit your video of your swing. Karen will personally review your videos and provide a voice-over video analysis of your swing along with swing tips specifically designed for you to help you improve your game. Get feedback and ask Karen questions via email.

Visit KPJgolf.swingpal.com for more information.

KPJ’s Teaching Philosophy-

I focus on teaching my students the fundamentals of the swing.  I try not to get too technical or position oriented.  I think a golf swing is about getting the clubface square at impact with rhythm and tempo.

I try to adjust my instruction to the ability, interests and motivations of the player I am teaching.  Together we will spend time developing an appropriate approach for them to play the game and help them set and achieve short and long terms goals.

Take an online lesson with Karen Powered by SwingPal.com.  Received $10 off your first online video lesson. Use coupon code karen10 when you checkout to receive your discount.

About Karen

LPGA Teaching Professional Karen Palacios-Jansen was voted 2008 LPGA National and Southeast Section Teacher of the Year. Voted by Golf Digest Magazine as one of America’s “Top 50 Women Instructors” for 11 straight years, Karen has her own golf events company-Swing Blade Enterprises in Mooresville, North Carolina. Karen, a certified personal trainer, developed a golf-specific fitness system called Cardiogolf available on DVD and has worked as managing editor for Golf Fitness Magazine since 2007.

A former David Leadbetter trained instructor and Jim McLean Golf School master instructor, Karen has been teaching golf for 17 years and has appeared on The Golf Channel and a is regular contributor writer to golf publications such as Golf Fitness, Golf for Women and Golf Tips.

Karen has a Master’s Degree in Journalism from Columbia College in Chicago, Illinois and has an undergraduate degree from Stetson University in Deland, Florida. Karen was a member of the women’s golf team at Stetson University, qualifying for five LPGA events as an amateur.  Karen played on Future’s Golf Tour from 1990-1993 and was named as one of the “Top 40 Business Leaders in the Golf Industry under the Age of 40″ by Golfweek Magazine in 1999. Karen speaks fluent Spanish and conducts golf clinics in Latin America.

Frequently requested as a public speaker and lecturer at local and national golf shows and conferences, Karen has helped thousands of golfers improve their golf games. For more information-visit http://www.kpjgolf.com