Best stretch for golfers

Recent evidence suggests that static stretching immediately before activity decreases performance and may actually increase injury risk. This is in sharp contrast to the predominant thought leading up to this time that static stretching was an essential part of a performance enhancement and injury-reduction pre-training routine.

A study (2009) specifically focusing on golfing found:

  • Clubhead speed was significantly slower following the SS (static stretching) warm-up (46.43 m/s) compared to the AD (active dynamic) warm-up (48.15 m/s).

  • Shot distance was significantly lower following the SS warm-up (231.86 m) compared to the AD warm-up (245.69 m).

  • Shot accuracy was significantly worse following the SS warm-up (5.91 m) compared to the AD warm-up (4.51 m).

  • Lastly, subjective feelings of consistent solid contact (# of yes responses) were significantly lower following the SS warm-up (6.86) compared to the AD warm-up (8.20).

The findings of this study suggest that static stretching negatively influences subsequent performance. While these results are golf-specific, similar findings have been reported for strength, speed, and jump height. It may be a logical conclusion to make that static stretching should be avoided, however this is potentially a poor conclusion as most therapists and trainers agree that the average population does not do enough stretching.

Dynamic stretching is basically repeating full range of motion, active movements, examples include:

  • arm circles

  • knee raises

  • knee circles

  • hip swings

  • squats

  • walking lunges

A better take away from this study would be to perform an active dynamic stretching routine well in advance of play (30-60 minutes prior to play) and perform static stretching at a separate time away from play.

None of the information provided on this website should be substituted for medical evaluation, diagnosis, or treatment from a licensed healthcare practitioner. We would be happy to discuss your situation with you one on one to determine what’s best for your situation.

References:

  1. Behm DG et al. Factors affecting force loss with prolonged stretching. Can J Appl Physiol 2001; 26: 261-272.

  2. Cornwell A et al. Acute effects of passive muscle stretching on vertical jump performance. J Hum Mov Stud 2001; 40: 307-324.

  3. Doan BK et al. Effects of physical conditioning on intercollegiate golfer performance. J Strength Cond Res 2006; 20: 62-72.

  4. Hetu FE et al. Effects of conditioning on physical fitness and club head speed in mature golfers. Percept Mot Skills 1998; 86: 811-815.

  5. Gergley JC. Effect of static stretching on golf performance. Journal of Strength and Conditioning Research 2009; 23(3): 863-867.

  6. Young W, & Elliott S. Acute effects of static stretching, proprioceptive neuromuscular facilitation stretching, and maximum voluntary contractions on explosive force production and jumping performance. Res Q Exerc Sport 2001; 72: 273-279.