Back health tips for golfing
- Stretch before and after you do any strengthening exercises. Here are some recommended stretches:
- Side bending works the muscles on the sides of your back and hips
- Hip rotation stretches several muscles in your hip, pelvis and thigh region
- The hamstring stretch works the large muscles at the back of your thighs
- Back extension helps the muscles that bend your spine backward, while back rotation stretches the muscles that rotate your spine and shoulder muscles
- The shoulder stretch works shoulders and upper arms
- Muscle-strengthening exercises can make your body stronger and more flexible.
- Wrist strength is very important during the impact phase of a golf game
- Strength in rotating the upper arms in either direction is important throughout the golf swing
- To improve form and strength in your golf swing, practice good posture by concentrating on using your abdominal and back muscles.
- Rowing strengthens the muscles of your upper back and shoulders.
- Pull-downs also work the shoulder and upper-back muscles.
- When taking clubs out of your vehicle, bend your knees, slightly curve your spine, and gently lift the golf bag out of the vehicle.
- ‘The clubs before the cart’ – Research shows that after one season of weekly golf games that involved walking the golf course, males over fifty significantly decreased their cholesterol count. [Source: October 1990 issue of The Physician and Sportsmedicine]
- Warm up for your first swing. Make sure you stretch.
- Bend your knees and use a golf club for support before stooping for the ball, or when preparing to tee off.
- Ensure that you use correct posture and spinal angles when driving and putting.
- Stretch to cool down after your game.
For more information, consult with your family chiropractor.