Improve Your Golfing Stamina With These Leg Stretches

With proper leg stretches you can increase your leg strength and flexibility by over 30 percent. That’s nearly 1/3 better than the way your muscles already function.

The term proper stretching means promoting healthy and flexible muscles rather than damaged and atrophied muscles. If you stretch incorrectly, or too far, it can damage the muscle.

And, if you are susceptible because of muscle weakness, then improper stretching will simply make your muscles all the weaker.

A properly stretched muscle, for instance, can stretch about one and a half times (1.5) its relaxed length. Overstretching causes muscle fibers to shrink back in order to protect themselves from tearing, sometimes called myotatic reflex.

If you bounce when you do your leg stretches, as another case in point, you may damage muscles because of this myotatic recoiling process. It’s best to stretch in a static position—holding one position with assistance from gravity.

Quadriceps (Quads)

The largest muscle in the leg is the quad. The quad is actually made up of four separate muscles. These muscles wrap around each other acting as the legs’ extensors. They protect the knee and enable you to lift your leg as high as necessary.

The quad (and the rest of your leg) makes up about 50 percent of your total body mass. It’s thereby important to correctly stretch this essential and massive muscle(s).

The quads provide the base in your golfing stance. As your quads tire and strain, your stance becomes unbalanced and weak.

Stretching helps relax your legs and, over time, makes the leg muscles stronger and more flexible.

One of the best leg stretches for the quad is called the reverse can opener:

To begin this stretch, stand with your legs shoulder-width apart. It’s important to keep your back straight. Now, bend your right leg behind yourself so your heel is pointing towards the sky. Grab the right foot around the ankle with your left hand. This may seem opposite; however, it actually keeps your knee in its normal bending range. You may have to counterbalance this position by putting your right arm straight out. Make sure to keep your back and left (supporting) leg straight. Keep your right knee behind your body and pull slightly back and up with your left arm. Hold this positing for 15 to 20 seconds, reverse legs, and do at least two times. If you have trouble balancing, try putting one hand against a tree. You can also balance yourself with your driver.

Quadricep leg stretches - the reverse can opener

These are good leg stretches to do before and after your round. Remember...the major muscles are some of the most important to keep stretched and healthy.

Hamstring

Another important muscle that is opposite the quad is the hamstring. It’s the large muscle that is attached to the back of the knee and runs up into the glute (butt).

After the quad has lifted your knee (when you walk on the golf course, for example), the hamstring lifts the lower leg and helps bend the knee.

Unlike the quad, which is made up of four major muscles, the hamstring is made of two: the Gracilis and the semimembranosus. Once this muscle is tight, it can take days to truly get the “knot” out. 

One of the best leg stretches for the hamstring is the single floor reach:

First, sit on the floor with your legs straight out in front of you. Next, bring your right leg and foot up to your left knee. Keep your right knee as close to the floor as possible. It won’t touch the floor per se, but will be hovering right above it. The inner knee will make about a 45-degree angle. With you left arm, reach for the straightened left leg. You’ll be able to feel a slight pull on the back of the left leg in the hamstring. You’ll feel the same slight pull in the lower back. The longer you hold this stretch, the farther you’ll be able to reach along the leg. By slightly rotating the left foot you’ll be able to stretch the different ligaments right above the knee. You can do this as needed. Hold the stretch, making sure not to bounce, for 15 to 20 seconds. Switch and do the same stretch with your right leg, reaching with your right arm.

Hamstring leg stretches - the single floor reach.

Try to do this hamstring stretch before and after your round. These leg stretches are beneficial to long-term flexibility and muscle lengthening.

Find more stretching tips like these leg stretches.