Cart Golf:  MID-ROUND DO'S AND DON'TS

While I highly recommend walking over riding to stay fit and loose, I realize that’s not always possible. The good news for riders is that the golf cart, with all its handles and supports, is really well suited to helping you stay limber during the round. Golf is a hurry-up-and-wait sport, so it’s important to keep stretching whenever you find yourself standing around waiting to hit. For even the quickest players, an 18-hole round of golf takes just under four hours.  During that time the muscles that you activated in your pre-golf warm up will become tight and fatigued which is why you need stretches you can do while you play.

The goal would be to perform each of these stretches once or twice throughout your round to loosen up tight areas, which typically is the shoulders and arms early in the round. As you play, however, it’s your legs and back that normally become tired and tight so you’ll want to focus on those areas as your round progresses.

All of these stretches are “holding” drills so you’ll want to pause for two breaths during each repetition. If you feel tight in a particular area, repeat the stretch, otherwise you can move on to the next drill.

SHOULDERS AND MID-BACK

SHOULDERS AND MID-BACK

Stand about three feet from the golf cart with your hands on the roof and your feet shoulder-width apart.

SHOULDERS AND MID-BACK

SHOULDERS AND MID-BACK

Push your head down between your shoulders as you push your hips back.

CHEST AND SHOULDERS

CHEST AND SHOULDERS

Stand with your shoulders at a 90-degree angle to the cart, reach back with one arm and grab the front support bar.

CHEST AND SHOULDERS

CHEST AND SHOULDERS

With your arm extended away from your body, slowly turn your torso away from your hand; switch sides

MID-BACK ROTATION

MID-BACK ROTATION

Same as before but grab the front support bar with both arms extended.

MID-BACK ROTATION

MID-BACK ROTATION

Lower your head between your shoulders, trying to align your shoulders with a spot directly between your feet; switch sides.

HIP AND GLUTE

HIP AND GLUTE

Stand facing the cart with both hands on the front support bar and cross your right foot over your left knee.

HIP AND GLUTE

HIP AND GLUTE

Sit back by slowly bending your left knee until your left thigh is parallel to the ground; switch legs.

HAMSTRINGS

HAMSTRINGS

Stand facing the cart and place one foot just behind the seat and slowly bend forward and grab the canopy handle.

HAMSTRINGS

HAMSTRINGS

Keep your leg straight, but not locked; switch legs.

ADDITIONAL STRETCHES:

Additional stretches you can perform before and during your round of golf, can be found in my book "Fit for Golf / Fit for Life".  Order your copy today.

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MID-BACK ROTATION

Same as before but grab the front support bar with both arms extended.