Wrist Exercises To Help You Loosen Up For The Golfing Season
Leave a CommentThe sun and the temperature have steadily been increasing which means one thing, golf season is back! Now that you are able to get back out onto the course, let’s talk about a few stretches and exercises that you can add to your routine to make sure that you are able to make the most of your season while improving your game.
Stretching
Wrist flexion stretch: Hold your arm straight in front of you, make sure to keep your elbow straight. Pull your wrist up until you feel a light stretch at your forearm. Hold for 30 seconds and repeat 3 times.
Wrist extensor stretch: Hold your arm straight in front of you, make sure to keep your elbow straight. Pull your wrist down until you feel a light stretch at your forearm. Hold for 30 seconds and repeat 3 times.
Strengthening
Resisted wrist extension: While holding a weight of your choice (start light and work your way up), allow your wrist to hang over the end of a table with your palm facing down. With control, pull the weight up so that the back of your hand is moving toward the sky. Slowly lower it down and repeat. Start with 3 set of 10 and then adjust weight and reps based on how you feel.
Resisted wrist flexion: While holding a weight of your choice (start light and work your way up), allow your wrist to hang over the end of a table with your palm facing up. With control, pull the weight up so that you palm is moving toward the sky. Slowly lower it down and repeat. Start with 3 set of 10 and then adjust weight and reps based on how you feel.
Towel/putty squeezes: Roll up a towel or take a package of putty and make a fist. Hold this for a few seconds and then release. Do this for 3-5min so that you feel a muscle burn in the front of your forearm.
Weighted supination/pronation: In a seated or standing position, keep your elbow bent to 90-degrees with a weight in your hand. Keep your elbow at your side and allow the weight to turn, bringing your palm facing up. Rotate the weight back in the other direction, now having your palm face the ground. Start with 3 set of 10 and then adjust weight and reps based on how you feel.
These are just a few exercises and stretches that you can do to reduce some of that tightness and weakness that could negatively impact your golf game. If pain is holding you back on the course, reach out to our team, we’d be happy to help! Get started with a free assessment at a location near you. Free Assessments are available in-clinic or virtually through our Telehealth platform. Happy golfing!
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
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