Entry #2 - Golf Post-Round Cool Down
Golf is a sport that requires a lot of physical and mental preparation, and one of the best ways
to take care of your body after a round is by doing a cool-down routine. Cool-down exercises can
help you reduce muscle soreness and stiffness, improve your flexibility, and prevent injuries.
Here are some golf post-round cool-down exercises that you can do to help your body
recover and prepare for the next game.
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1. Stretching: Stretching is an essential part of any cool-down routine. Focus on stretching
the muscles that you used the most during your round of golf, such as your legs, back, and
shoulders. Hold each stretch for 20-30 seconds, and don't bounce or force the stretch.
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a. Hip Flexor Stretch- Kneel on your right knee with your left foot in front, forming a
90-degree angle. Push your hips forward slightly to feel a stretch in the front of your
right hip. Switch sides and repeat.
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b. Levator Scap Stretch- Gently tilt your head to one side, bringing your ear towards
your shoulder. Look down towards the pocket of the side you head is tilted to. A
gentle stretch should be felt from the top of your shoulder blade up to your neck.
Hold for 15-30 seconds. Repeat on the other side.
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c. QL Stretch- Lets assume you're stretching the Right side first. First, place your right
foot behind your left foot in a tandem position. Then grab a stick/golf club to anchor
your hands. While holding the club above your head with straight arms. Slowly push
your hips toward the right without arching or rounding your back (neutral position).
Hold for 15-20 seconds. Switch sides.
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Remember, the goal of a post-round cool-down is to help your body recover and prepare for
your next round of golf. Take your time and don't rush through the exercises. And always listen
to your body – if you feel any pain or discomfort, stop and seek medical advice. With the
right cool-down routine, you can improve your golf game and enjoy the sport to its fullest.
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Entry #1 - Golf Pre-Round Warm Up
Golf is a sport that requires physical and mental preparation, and one of the best ways to
prepare your body for the course is with warm-up exercises. While you can perform warm-ups
before reaching the course, you may also want to do some exercises on the course to help you
stay loose and focused. Here are some golf warm-up exercises to improve your game and
prevent injuries.
1. Shoulder rotations: Stand with your feet shoulder-width apart, and hold your club with
both hands behind your back. Slowly rotate your shoulders in a circular motion, first
going forward and then going backward. Do this for 10-15 reps on each side.
2. Side bends: Stand with your feet shoulder-width apart, and hold your club above your
head with both hands. Lean to the left side, hold for a few seconds, and then lean to the
right side. Do this for 10-12 reps on each side.
3. Trunk rotations: Stand with your feet shoulder-width apart, and hold your club behind
your neck with both hands. Slowly rotate your upper body to the left, hold for a few
seconds, and then rotate to the right. Do this for 10-12 reps on each side.
4. Banded Side-Step Trunk Rotations: Place a resistance band above your knees and
stand with your feet shoulder-width apart. Step out right or left, and then rotate your body
towards the direction you’ve stepped out to. Return to your starting position and repeat.
Switch legs, and repeat. Do this for 10-12 reps on each side.
5. Hip rotations: Stand with your feet shoulder-width apart, and hold your club with both
hands in front of your body. Slowly rotate your hips to the left, hold for a few seconds,
and then rotate to the right. Do this for 10-12 reps on each side
6. Reverse Lunge Trunk Extension-Rotations: Stand with your feet shoulder-width apart,
and hold your club with both hands in front of your body. Step back into a lunge with a
straight back; raise your club above your head then return the club in front of your chest;
then rotate your body towards the direction of the front leg. Return to your starting
position by rotating back and stepping up at the same time. Switch legs, and repeat. Do
this for 10-12 reps on each side.
Remember, the goal of these exercises is to warm up your body and get your muscles ready for
the game. Take your time and don't rush through them. And always listen to your body – if you
feel any pain or discomfort, stop. With the right warm-up routine, you can improve your golf
game and enjoy the sport to its fullest.
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