Frisbee Golf Warm Up Exercises

Frisbee golf is a sport requiring players to thorw a Frisbee at a basket goal. There are 18 targets in a game, similar to the holes of a golf course. Since Frisbee golf works various muscles and entails a lot of walking and bending, warming up is crucial. Frisbee golf warm-up exercises can include stretching exercises for the shoulder, wrist, back and legs.

  1. Wrist Flexor Stretch

    • The wrists and forearms are used a lot in Frisbee golf, particularly when players flick their wrists outward. Therefore, it is important to stretch the forearm and wrist muscles before playing. The wrist flexor exercise is a good exercise to stretch the inside of the forearms and the palm-side of the wrist. These muscles are used when your arm is fully extended after the toss. Place your throwing hand against a tree or wall with your fingers pointing downward. Straighten your arm and stretch your wrist and forearm muscles for up to 30 seconds, then relax.

    Wrist Extensor Stretches

    • The wrist extensor exercise works the outside part of the forearm, which are the muscles you use to fling the Frisbee outward. Straighten your throwing arm about shoulder level in front of you with your palm facing downward. Grab your throwing hand with your other hand, then stretch it toward you. Hold that position for 10 to 30 seconds, then relax.

    Posterior Shoulder Stretch

    • Sports like Frisbee golf can be hard on the rotator cuff, a group of muscles and tendons connecting your shoulder blade and upper arm bone, according to the Mayo Clinic. Fortunately, there are a number of exercises that can be performed to loosen up the shoulder and prevent rotator cuff prevent injuries. One such exercise is the posterior shoulder stretch. While standing, cross your throwing hand in front of your chest. Take your other hand, and hook it below the elbow of your throwing arm. Slowly pull your throwing arm toward your chest. Hold that position for 10 to 30 seconds, then relax.

    Side Stretch

    • It is also important to stretch your core muscles before playing Frisbee golf. Core muscles include your abs, obliques and your lower back. The side stretch is an effective exercise for warming up the obliques, hips and back. While standing, reach above your head with your right arm, then twist your body to the left. Hold that position for 10 to 30 seconds, then bend to your right with your left arm overhead.

    Lower Back Stretch

    • Frisbee golf players will often stoop into a stance before throwing the disc. Hence, it is important for players to warm up their lower back. An effective lower back exercise is the lower back stretch. Simply lie on the ground with your knees pointed up. Grab both knees, and pull them toward your chest. Hold that position for 10 to 30 seconds. Repeat this movement two to five times.