To Stretch Or Not To Stretch And How

Most of our readers know that warm-up exercises involve stretching the various muscles and holding each stretch for 20 to 30 seconds. Scientific research reveals that this kind of static stretching actually makes the muscles weaker, an effect that can last up to 30 minutes and increase risk of injury. On the other hand, dynamic stretching, which uses movement to warm up the muscles, dilate the blood vessels, increase range of motion, and get the body ready for exercise. Dynamic stretches may include walking lunges, arm circles, and high leg kicks, as well as sports-specific movements.

Golfers who engage in a dynamic warm-up routine have fewer injuries and better performance. In one study, a dynamic stretching routine actually increased club-head speed up over 20 percent after only five weeks. Static stretching after a workout, as practiced in yoga or simply done periodically during the day to relieve muscle tightness, is still beneficial. However, it is no longer recommended for pre-workout warm-ups.