Golf season is quickly approaching, and it’s important to prepare your body properly before you jump back on the course. This doesn’t mean you need to be doing extreme exercises while you wait for warmer weather, but doing some easy movements to get your body ready in order to avoid injury can be helpful.
Injuries sustained while golfing are usually one of two types: acute and overuse.
- Acute injuries are usually the result of a single, traumatic episode, such as hitting the ground of a submerged tree root in a sand trap.
- Overuse injuries are more subtle and usually occur over time. Often, these injuries stem from the stress that golfers put on their back and shoulders while swinging.
The main causes of injuries due to overuse are:
- Lack of flexibility
- Poor conditioning
- Excessive play or practice
- Poor swing mechanics
- Ground impact forces
- Intermittent playing
The three areas of the body that are most commonly injured while golfing include the back, the shoulders, and the elbow. To avoid these injuries, it’s important to do stretches and exercises that target those muscles and tendons prior to golf season.
Here are some easy in-home exercises and stretches that you can do to prepare your body for the upcoming season and get back in the swing of things!
*Please note: It’s important to remember to not overdo stretches that include bending, lifting, and twisting, especially as we age. Slow and controlled are key words when doing these types of stretches. And as always, it’s best to consult your physician before beginning any sort of exercise program.)Standing Thoracic Rotation with Dowel:
- Begin in a standing upright position holding a dowel rod across your shoulders.
- Slowly rotate your trunk to one side, then return to the starting position and repeat to the other side.
- Make sure to maintain an upright position as you rotate your trunk, and do not let your chin jut forward.
Standing ITB Stretch:
- Begin in a standing upright position with one leg crossed over the other.
- Move the hip of your leg to be stretched out to the side and reach your arm overhead to the opposite side.
- Make sure to avoid twisting or rotating your body during the exercise.
Hooklying Active Hamstring Stretch:
- Begin lying on your back with your legs straight.
- Lift one leg to a 90-degree angle, grabbing the back of your leg just below your knee. Slowly straighten your leg as far as possible and hold this position. Then lower your leg back down and repeat.
- Make sure to keep your other leg straight on the ground and do not arch your lower back during the stretch.
Golfer’s Lift:
Correct lifting techniques help prevent and reduce injuries to your back, neck, and shoulders. Use a Golfer's Lift to pick up small, light objects off the floor or to pick something out of a tall container.
- Begin standing upright near the item you want to pick up.
- Hold on to a countertop, chair, or other stable object for support with one hand.
- Use your other hand to reach down to pick up the item.
- At the same time, allow your other leg to come off the floor behind you to act as a counterbalance as you lean forward. If needed, you can bend your standing leg to lower yourself even further towards the floor.
- Make sure to keep your back straight as you lean forward.
Back on the Course? Remember to Stretch First!
Once you’re back on the golf course and ready to play a round or two, it’s important to do a proper warm-up before beginning to golf. Often golfers show up on the course, grab a club out of their bag, and start swinging. However, just like any other sport, going from 0-100 is a good way to cause an injury.
Not only is gradually returning to the sport of golf a smart decision, but stretching and warming up before playing a round is a good idea as well. Choose stretches like the ones below that target the muscles and tendons that are prone to golf injuries.
Standing Wrist Flexion Stretch:
- Begin in a standing upright position with one arm in front of your body, palm facing the floor.
- With your other hand, bend your wrist downward until you feel a stretch.
- Make sure to keep your elbow straight and try not to apply too much pressure. This should be a gentle stretch.
Standing Wrist Extension Stretch:
- Begin in a standing position with one arm in front of your body, palm facing the ceiling.
- With your other hand, apply a gentle downward pressure on your fingers, bending your wrist and keeping your elbow straight.
- You should feel a stretch in your wrist. Try not to apply too much pressure. This should be a gentle stretch.
Toe Touches:
- Start by standing, then reach overhead, extending your spine through your mid-back. Imagine getting your shoulder blades to clear your heels. Even if you can’t do that, it will help you use your mid-back instead of your low-back, which is the goal of this exercise.
- Hinge from your hip and try to touch your toes. Refrain from rounding your back or tucking your hips as this is not a proper hip hinge.
- Use your breath to get a deeper stretch and exhale on your way down.
Golf Warm-Up Swings:
- Grab your driver and get into your golf posture.
- Without a ball, make 10 swings to the left. Progressively increase speed and effort as you are able. Be sure to reset after every repetition.
- Switch your grip and make 10 swings to the right in the same manner.
Overhead Triceps Stretches:
- Stand with feet hip-width apart and roll your shoulders down and back (depress and retract the scapulae).
- Reach your right arm to the ceiling keeping your shoulder down (away from your ears).
- Bending at the elbow, let your right hand drop to the middle of your back, palm facing your back.
- Reach your left hand to the ceiling and place your fingers on your right arm, just above the elbow, applying light pressure to deepen the stretch.
- Hold the stretch position for 15-30 seconds for 2-4 repetitions; try to stretch a little deeper each repetition.
Sources: www.medbridgego.com
