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Foam rolling for golfers

Leah Gruber FitnessHave you ever woken up in the morning with a stiff achy body and wondered how you’re going to go play golf? The mornings can be hard for me to move if I have recently played a lot of golf, worked out hard the day before, or just because I’m getting older.

Foam rolling is a great way to wake up your body before your golf round. It gently gets the blood circulating and loosens up your muscles so your body feels ready to move.

OTL Magazine, Leah Gruber FitnessReasons Why you Should Foam Roll:

  1. Increases range of motion your golf swing
  2. Decreases tension & inflammation in your muscles
  3. It can reduce muscle soreness
  4. Improves muscle performance & blood circulation

These are my three favorite foam rolling exercises to get my body ready for golf. These foam rolling exercises help warm up your back, hips, and legs, helping to increase the range of motion and mobility for your golf swing.

OTL Magazine, Leah Gruber Fitness1.Thoracic Spine – Center your spine in the middle of the foam roller. With your hips off the ground, slowly roll up and down on your spine from mid-low back to upper back (shoulder area). Use your feet to help glide your spine up and down the foam roller.

* A bonus stretch I love to do (from this same foam rolling position) is an upper back extension. With the foam roller at the base of your shoulder blades, lower your bottom on the ground and gently lean back (opening up your chest and extending your head to the ground).

  1. Piriformis – Sitting on the foam roller lean to one side so that only one glute muscle has weight on the foam roller. With your hand behind you, to stabilize, roll back and forth or hold where it is tight. (For more pressure you can also use a tennis ball.)

3.IT Band – Roll the foam roller along your leg starting from just above your knee to the bottom of your hip. Support yourself with your bottom arm and one foot stepped in front of the leg you are foam rolling.

If you have never foam rolled before you may be more sensitive/painful in some areas and that is normal. As you foam roll more your muscles relax and get used to the rolling sensation, the pain should decrease over time.

Talk to your doctor if your having sharp chronic pain.

By Leah Gruber

PHOTOGRAPHER: Felipe Telona Jr.