Are Tight Hamstrings Affecting Your Golf Performance?

Have you ever had trouble reaching down to pick up a golf ball? Or experienced low
back pain after finishing a frustrating round of golf? How about a sharp pull in the back
of your leg after crushing a tee shot?
If you answered yes to any of the above questions, the problem might be tight (shortened)
hamstrings!
Your hamstrings consist of three muscles, (Biceps Femoris, Semitendinosus, and
Semimembranosus) each originating under the pelvis, and inserting behind the knee.
When this muscle group is tight, (or in a shortened state), it can drastically affect your
setup at address. Because the pelvis is being pulled underneath you, by the shortened
hamstrings, there is an increase in flexion of the spine, which can transfer unwanted
stress to the neck and shoulders and ultimately create swing faults and reduce power
output. In turn, to compensate for the lack of spinal rotation, overuse of the arms and
wrists are not uncommon.
Here is a stretch that will help increase the flexibility of your hamstrings, and reduce the
chances of injury.
You first want to lie on your back, then place a small towel ( no thicker than the width of
your hand) under the small of your back,( directly under your navel ). Next, grab the back
of your thigh, and bend the hip to 90 degrees. Slowly try and straighten the lower part of
your leg, hold for 30 seconds, and repeat 3 times. You can then perform the same stretch
to the other leg. If you have a history of back problems always bend the opposite knee for
additional support.
It is a good idea not to bounce, and to calmly hold the stretch, this reduces the chances of
pulling the muscle.
The hamstring stretch can be done before and after you have played golf, and when you
are not playing it is a good idea to stretch 3 times a day.
Michael Butler B.A.; P.T.A.; CSCS:NMT is co owner of Kinetix Health And
Performance Center specializing in sports performance conditioning and rehabilitation of
injuries. He can be reached at 760-200-1719