Play like a pro: Stretching with Asian Tour Golf pro Lam Zhiqun

PUBLISHED : Tuesday, 30 July, 2013, 12:00am
UPDATED : Tuesday, 30 July, 2013, 9:07am

There's more to professional golfers than our swing, putts and chips around the greens. What a lot of people tend to forget is that we walk for 72 holes over four days - as well as the two days of practice rounds. Yes, we do have caddies who help lug our bags, but when you get tired, your mind tends to wander and you can lose concentration. The worst thing that can happen is getting a leg cramp because it derails your routine completely.

Before a round, I always concentrate on stretching properly and warming up my lower body with these three simple exercises.


First step: lie flat with a rubber band around your back, which is stretched to the sole of your feet.

Second step: lift your leg up to a 30-degree angle and hold for five seconds. Then lift it higher, to 90 degrees, and hold the position for five seconds. Repeat this 10 times with both legs.


First step: put your left or right leg forward and kneel. Make sure your shin touches the ground and stand up slowly.

Second step: this exercise must be repeated 10 times. Remember not to rush through the stretching.


First step: you need a circular device for this. Lie on the side of your body and place the device below your thigh. Move your thighs and allow the device to massage and loosen the thigh muscles.

Second step: lie on your back and repeat the same movement. Repeat the same steps but in an opposite position. There are three parts of your thigh that need stretching - the front, side and back.

Benefits: all these exercises will loosen the leg muscles and prevent cramps. Without proper stretching, you will feel discomfort in your swing. Always remember, golf is not only about upper body strength.