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Fitness Friday: 5 Minutes Till Tee Time? Here's What to Do

Every week my colleague Ron Kaspriske, Golf Digest Fitness Editor, presents Fitness Friday on the Instruction Blog. This week he gives you some stretches to do if you have only five minutes before you tee off. Look for Weekend Tip tomorrow, and remember to follow me on Twitter: @RogerSchiffman.

Roger Schiffman
Managing Editor
Golf Digest


Here's Ron: It's an age-old question in golf: What do you do to prepare for a round if you  have only a few minutes before your tee time?
 
Some say hit a few wedge shots to loosen up. Others say to hit some putts to get a feel for green speed. Others say head to the bar, order a Bloody Mary, and accept that whatever happens, happens.
 
This should come as no surprise to you if you've been reading this blog, but I would choose none of the above. Instead, I'd spend a few moments trying to activate some of the key muscles used in the golf swing. You need to get your mid-back muscles primed. The hips and glutes are important, too. So are the muscles around your lower leg (calves/ankles). If you spend a few moments doing muscle activation (short-hold stretches), your body will be able to make the swing you want to make. If you don't, you'll struggle with coordination, range of motion, and possibly set yourself up for injury.
 
You can obviously warm up while waiting for your turn to tee off. In fact, the final thing you should do is a few toe touches or simulated deadlifts while holding your driver like a barbell. These will activate your hamstrings and lower back.
 
You also can knock out some key stretches in the locker room, activating several muscles right after you put your shoes on. To be clear, you do NOT want to hold a stretch for more than a few seconds. You want the muscle to be pliable, but not so stretched out that it loses its ability to contract in the blink of an eye. So remember to hold the stretched positions for only a moment.
 
Click on the video below to see me demonstrate four great muscle-activation exercises.
 
Ron Kaspriske
Fitness Editor
Golf Digest



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