Arm Stretches: Two to Overuse

Why are arm stretches so important in the game of golf? For starters, let's consider the importance of stretching in general...

When our pets get up in the early morning or evening, what is the first thing they do? If you have pets, you probably said the correct answer: Dogs and cats, for example, always stretch.

Maybe your life is faster-paced than Scruffy or Paws’, but in no way does this mean you should skimp out on stretching.

Stretching is not only natural and beneficial to muscle longevity, it promotes further flexibility. Stretching reduces the risk of injury by over 50 to 60 percent. In addition, arm stretches strengthen and elongate atrophied (underused) arm muscles.

Stretching transforms atrophied muscles into hardened, stronger muscle fibers. One of the best paths to better golf is through stretching. Flexibility and stronger muscles is key to any sport or recreational outing - especially golf. 

Because there are varying degrees and types of arm stretches, one of the best ways to stretch the arms for golf, then, is to complete two different types of stretches:

• Tricep / Elbow Pulls
• Shoulder Pulls

Personal trainers suggest that static stretching will benefit your range of motion the most.  Static stretching involves stretching a muscle or body part to the farthest point and holding it for a number of seconds. There is no external or mechanical agent, aside from your own support.

The range of motion you maintain, especially in your shoulders, allows you to complete a much fuller, powerful swing without the risk of injury. Arm stretches help increase your range of motion.

Tricep / Elbow Pulls

The first stretch we'll do is called the tricep or elbow pull. This exercise stretches one of the arm’s biggest muscles - the tricep.

Extending from the bottom part of the deltoid (shoulder) to the elbow, the tricep brachii sits on the back of the arm attached to the humerus bone. The tricep is always contracted when the opposing bicep muscle is relaxed.

For right handers in golf, your left arm tricep comes into major play during your downswing. The left tricep provides the pulling power which generates the club's swing speed.

Essentially, when your elbow is extended straight, your tricep muscle is working, with the same being true for the bicep muscle when your elbow is bent.

These are the steps to complete a proper tricep pull:

Place your right arm extended up near the right ear, reaching for the sky. Bend your right arm at the elbow and reach back with your hand to touch your right shoulder blade. Your right ear should be touching right above the right wrist, for instance. Now, place your left hand on top of your right elbow, forming a 90-degree angle with your left arm over your head. You could think of your arms (upper arm, forearm and bent right arm) as a three-sided square framing your head. Next, gently with your left hand pull your right elbow backwards. The right hand, which was resting on your right shoulder blade, should slide slightly farther down the back. Hold the stretch for 10 to 20 seconds, not pulling too extensively, as the shoulder is a strong muscle. When the shoulder is not properly warmed, it can be easily injured. Repeat this with your left arm for the same amount of time.

Tricep pull arm stretches.

Perform this stretch at least two times with each arm. The longer you hold the stretch, the longer the muscle will stay lengthened and reduce your chance of injury.

Shoulder Pulls

Another great set of arm stretches, especially for golfers, is called the shoulder pull.

The shoulder, or deltoid muscle, is one of the strongest in the human body and is attached to the scapula bone. It reaches down to the brachialis muscle (between the bicep and tricep).

The shoulders are stabilizing muscles in the golf swing. While the shoulders don't yield a great deal of swing power, these muscles provide (or restrict) a majority of the range of motion in your swing.

In addition to golf, the shoulders are used in almost every function the arm can perform. Because of this importance for range of motion, routine stretching of the shoulder cannot be ignored.

These are the steps to complete a proper shoulder pull:

1. Place your left arm fully extended out in front of your body, like you’re pointing to something in the distance.
2. Next, using your right arm bent at a right degree angle at the elbow, place it under the left (fully extended) elbow.
3. Now, pull your right arm with left arm intact so that your right elbow is pointing to the front, and your left arm (still fully extended) is across your chest and pointing to your direct right.
4. Both elbows at this point will be perpendicularly interlocked to each other, with the opposing shoulder being slightly pulled in the outer and upper deltoid segments.
5. Hold the stretch for 10 to 20 seconds and switch; it’s important not to over-do this one. If you can’t hold your inner arm to your chest, for example, then only hold your arm to a degree where you begin to feel a slight pull with no pain. Painful stretching will likely re-injure an ailment and prolong recovery.

Perform this stretch at least two times with each shoulder. The longer you hold the arm stretches, the longer the muscle will stay lengthened and reduce your chance of injury.

Perform theses two arm stretches before your next golf match or practice session. The likelihood of arm injury drops and you will help strengthen your arm muscles.

When you reach your full range of motion, you will have rawer swing power and distance potential.

It's a good idea to perform these arm stretches before your golfing activities (your warm-up) as well as after you finish playing or practicing (your cool-down).

More stretching tips like these arm stretches.