Paspa Physical Therapy

Prepare Your Body for Golf Season

Spring is around the corner and that means golfers can’t wait to start teeing up and swinging their clubs. Now is the time for you to focus on improving your game–before you even step onto the green or head to the driving range.

Every year, golfers injure themselves in a variety of ways...but the number one injury among golfers is low back pain. This is because during a proper golf swing, you must rotate through your upper back (thoracic spine) and hips, while maintaining proper lower back posture. With practice, and strengthening, this can be done safely; however, when executed without caution, the golf swing turns into a violent motion. Multiply this motion over the course of 70-120 strokes per round, and you’ve set yourself for some massive pain.

Men preparing his body for gold season - Paspa Physical Therapy

Many golf injuries can be prevented by the use of simple exercises, completed in the off-season, or even while you are at home each night watching your favorite television show. You should first know that there are 4 main aspects you want to focus on when preparing your body for golf.

4 Main Aspects Golfers Should Focus on to Prepare for an Injury-Free Season

  1. Upper Body: Did you know that the big muscles of the upper body are responsible for generating clubhead speed? Most people attribute this to the arm muscles below the elbows. Try some simple upper body exercises such as bicep curls, tricep extensions, and push-ups to strengthen the upper body muscles. If you are new to weightlifting, remember to start light–for example, with 2-lb. dumbbells–so that you don’t strain when lifting.
  2. Lower Body: Your legs and hips play a huge role in controlling the direction of the ball. Leg strength is also important for adding power to your swing. Because your lower body is actively engaged, it is important to strengthen the quadriceps. Simply try wall sits for 30-60 seconds at a time.
  3. Core: Your core is vital to having a healthy back, and this means that you must spend time focusing on increasing the muscle tone in your abdomen and back. It is the core that generates the power in your backswing. Try stomach crunches and leg lifts, as well as isometric exercises. For the isometric exercise, simply tighten your stomach muscles for 60 seconds, then release.
  4. Flexibility: When muscles are tight, especially the muscles in the shoulders, neck, back, hips, and legs, your golf swing is restricted. It is very important that you add proper stretching into your day so that you can increase your flexibility. There are many exercises for these muscle groups, but one you may particularly enjoy involves your golf club. Grasp a golf club with your hands about 24 inches apart. Hold the club straight out in front of you at chest level. Stand with your knees slightly bent. Swing your arms and club to the right and then to the left, keeping your arms parallel to the floor at chest level, without turning your chest.

Take advantage of the off-season so you can set yourself up for golfing success.

For more information about pre-golf season training and exercises to perform contact us here.

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