Avoid Golf Injuries - Lower Body Stretches

The significance of the lower body - hips, thighs, and calf muscles - being a power source in your golf swing has been talked about at length in many golf lesson manuals. But what good is a finely tuned lower body made for power if it's not functioning at its optimum before the golfer strikes his first golf ball, not on the golf course but on the driving range? Those substantial muscles which help power your swing must be warmed up and in top condition to avoid golf injuries to the lower body.

We are going to begin with essentially the most crucial area, the hips, since it is there that the most motion and tension will likely be experienced. With many individuals the hips provide you with the first action to the ball, and if the hips are "tied up", that is, not free and flexible, your swing is going to be rigid and without power. So getting the hips loose and ready is key. Here are a couple of exercises to do to avoid golf injuries before hitting your first ball.

First, the hip and lower back stretch:

1. From the lunge position, drop the left knee to the floor.
2. Place your right elbow on the inside of the knee.
3. Twist your upper body to the left.
4. Reach your left arm behind you until you feel your lower back stretch.
5. Hold for about 20 to 30 seconds, and then repeat on the other leg.

The following is yet another excellent exercise for your hips:

1. From the lunge position, lower the left knee to the ground.
2. Lift up your arms and hands over your head and look up,
3. Push the hips downward and forward in the direction of the floor until you sense your torso and hip area stretch.
4. After holding this position for 20 to 30 seconds, release and repeat the process on the other leg.
There are other excellent exercises to keep the hips and torso loose; however these two are among the best.

The kneeling quadriceps stretch is an additional exercise to avoid golf injuries:

1. Kneel with one knee on the surface, the opposite foot planted in front of you.
2. Reach back and securely hold the back foot.
3. Gradually lift the foot off the ground towards the buttock until you feel a stretch throughout the thigh.
4. Hold for around 20 to 30 seconds, and then replicate the process with the other leg

Lastly, this is an excellent exercise to avoid golf injuries in the calf area:

1. Stand about arm's-length from a wall.
2. Lean ahead, putting both of your hands on the wall about shoulder length apart.
3. Extend one leg behind you with the heel on the floor, the other foot closer to the wall.
4. Lean into the wall using your hips until you can feel the calf stretch in your extended leg.
5. Maintain this for about 20 to 30 seconds and change sides.

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