A game of golf is a healthy activity to help you gain and maintain your flexibility and range of motion. It’s a physical activity that includes walking, lifting and repetitive arm motions, giving you the benefits of aerobic and strengthening exercise programs.
Your golf swing is a complex, explosive and physically stressful movement that requires the full rotational capacity of 127 joints and the dynamic activation and co-ordination of 400 pairs of muscles. These unique and complex motions create considerable stress on various parts of the body. Statistics show that the lower back and shoulder areas are particularly susceptible to injury amongst golfers.
Older golfers are even more susceptible as the aging process tends to reduce flexibility in the shoulders and back by approximately 25%. Fortunately research also shows that these
age-related changes are easily reversed through an appropriate golf-specific exercise program.
Gearing up for the season; it’s wise to build slowly
• Walk 20-30 minutes a day, three to four times a week.
• Begin practicing your grip on the club.
• Practice your back swing. Keep the club at waist level and slowly increase to a full swing.
• Start with one of the shorter clubs and work up to the longer, heavier irons.
Canadian physiotherapists suggest using the following tips to get the most enjoyment out of a healthy and active golf season.
Stretch – Before, during and after your game
Stretching – as a warm-up, as a break during repetitive movements and as a cool-down after your golf game – helps you to move easily, keeps muscles flexible and relaxed, joints mobile, and relieves tension and strain. When planning your golf game, add proper and effective stretching to your list of tasks.
When stretching, remember
• Movements should be slow and controlled to the point where you feel a gentle pull of the muscle – if this pull lessens, stretch a little more; it should never be painful.
• Once you feel a stretch, hold the position for 15-20 seconds – do not bounce or jerk.
• Repeat each stretch three times in the same direction and repeat for the opposite side.
Move
A game of golf is an excellent way to get your whole body in motion. Moving properly and efficiently creates less strain on the body – Be aware of posture and body mechanics to help lessen the strain on your body. Minimize lifting and carrying heavy loads.
• Leave the golf cart at the club and walk the course to maintain and improve your heart health and overall physical fitness.
• Rehearse your swing to warm up before actually hitting the ball on the course.
Add it up
Add up the time spent on the golf course. Planning, pacing and rotating activities frequently eases tension in strained muscles. Take frequent stretch breaks. Change positions and tasks often. If a position or posture is causing problems, move out of it.
• Pace yourself by starting your season slowly if you haven’t been active over the winter – consider playing nine holes initially rather than a full 18.
• Plan your golf games so they are spread throughout the week and build activity into the days you aren’t golfing to maintain your mobility.
• Make stretching part of your regular daily routine to maintain your flexibility.
Reduce strain – Use golf equipment that works for you
Equipment such as golf shoes, clubs and golf bag – are meant to ease the work, not cause additional strain.
• Choose your golf equipment to match your skill level and body type.
• Carry your golf bag over both shoulders and walk upright. If you have a one-strap system, alternate sides.
• Push rather than pull a wheeled golf cart.
• When lifting, bend your knees, keep your back straight, hold your golf bag close and do not twist your body.
• After each green, do a few chin tucks and one backward neck bend to counter eyeing the ball and putting.
• Keep hydrated – your body needs fluids to move effectively.
Contact the Canadian Physiotherapy Association website at www.physiotherapy.ca to access a Physiotherapist in your area.
2600 John Street, Unit 207, Markham, ON L3R 3W3 T: 905.475.5222 F: 905.475.6369
