Fore Your Health

Are you a lazy golfer?

If so, it could be hazardous to your back

By Barry I. Nelson, D.C.

Dr. Nelson is the founder of the Rancho Las Palmas Chiropractic Center located in Rancho Mirage, California.  An avid sportsman himself, Dr. Nelson has done considerable work in the sports field.

Golfers are a different breed of athlete.
They come in all shapes and sizes.
Golf does not require as much
strenuous activity as racquetball or tennis,
but a golfer should still perform warm-up
exercises before playing.

You are probably asking,
"Why should I perform any warm-up exercises when all I do is ride in the cart and every couple of minutes get out and hit the ball?"  What's so strenuous about that?

When a person swings a golf club, there is a tremendous amount of stress placed on the joints, muscles and ligaments in the back region.  Therefore, it is important to perform at least 10 minutes of stretching prior to playing.  What are some of the benefits from stretching?

Stretching:

1. Increased flexibility, which allows the golfer to swing freer.
2. Promotes circulation.
3. Reduces muscle tension and gives the golfer a more relaxed feeling while playing.
4. Most importantly, reduces the risk if injury.

So, what are some stretches a player could perform in the locker room or on the practice tee before a round?

1. Bending from the hips 

The first one is performed in a standing position with the feet about shoulder width apart.  Slowly bend forward from the hips.  Always keep knees slightly bent during the stretch to take the stress off the lower back.  Let your arms hang forward and relax.  Got to the point where you feel a slight stretch in the back of your legs.  Hold this position for 20 seconds, and then relax. Remember to keep your knees bent and do not bounce.

You should feel this stretch mostly in the back of the thighs and back of the knees.  The lower back is also being stretched.

2. Knee Pulls

The next stretch should be performed on a padded but firm surface.  Lie on your back, bend both knees, grasp one knee with both hands and pull it gently and slowly toward the chest.  Hold this position for 10 seconds, and then relax.  Repeat with the opposite side.  This will help loosen up the back muscles as well as the hamstrings (back of thighs)

3. Side Bends

The next stretch is performed while standing with your feet about shoulder width apart.  Bend your knees slightly.  Bend at the waist to the left side, at the same time, with your arms extended above your head, pull your right elbow with your left hand slow and easy to the left.  Hold this position for 10 seconds then relax.  Repeat in the opposite direction.

4. Body Twists

A very important stretch for your lower back is performed standing about 1 to 2 feet away from a wall with your back towards the wall.  Slowly turn your body to the left from the waist (not your legs), until you can place both hands on the wall.  Hold this position for 10 seconds then relax.  Repeat in the opposite direction.  Remember not to force yourself to turn any farther than comfortable and keep knees slightly bent.  Do not perform this if you have any problems with your knees.  It is important that you perform long sustained stretches rather than short, bouncy ones.  The reason for this is if you perform bouncing type movements, your muscles may contract (shorten), which is the opposite of what you are trying to achieve.

Perform at least 10 repetitions of each stretch described
above and I sincerely believe you will receive more enjoyment
form your golf game.  Please do not perform these exercises if
you currently suffer from a back or neck condition,
without consulting your physician first.