By David Stover, PTA, ATC
Now that winter appears in the rear-view mirror, you’re probably anxious to get outside and be active again. Some people want to go for a run or play in their yard with their kids – and many of us are excited for a round of golf. If you don’t prepare, you can hurt your back. Here are a few tips to prepare your body after the winter months.
Stretch, Stretch, Stretch
You should stretch your golf-specific muscles every time you play. Starting with a few easy exercises will help the body handle the demands of swinging the club and walking the course. Perform each stretch at least three times, and hold for 30 seconds. Stretching should be gentle – don’t ever push through the pain. Save the rotational stretches to the end, and if they are bothersome, ease off a little bit. This gives you a good idea if your rotational core can handle the bigger, more explosive swings.
Hamstring stretch: Slowly lift one leg off the surface until a stretch is felt in the back of the leg. Hold 20 seconds. Return to the starting position. Repeat three times on each side.
Trunk rotation: Bend forward at your hips, then slowly rotate your upper body to one side, then the other. Repeat 10 times.
Strengthen your body to support your swing
The strengthening part of preparing for the golf season can be complicated. If you have had a recent shoulder or knee injury, you should pay particular attention to stretching and strengthening those body parts. Core exercises will focus on strengthening your endurance, helping you to get through 18 holes. Our core muscles protect our spine throughout the entire day. Planks and quadruped exercises will be the foundation of building a good core.
Quadruped: Extend your left leg back and right arm forward until parallel with the ground. Hold briefly, then repeat with opposite arm and leg. Repeat 10 times.
Planks: Lift your hips and legs into a plank position by pulling your belly button toward your spine, keeping your elbows directly under your shoulders. Hold this position for 10 seconds. Repeat five times.
Practice with a plan
Once you have prepared by doing your stretching and strengthening, now you can work on your golf fundamentals. When you’re at the range, always start with the shortest club. If pain sets in after a few minutes, shut it down for the day, use ice and stretch. You can practice putting anywhere, even in your living room – but pay attention to your lower back. Once putting is OK, begin half swings with wedges and short irons before going to full swings with long irons or the driver. Swing smooth and easy at first, gradually progress to harder swings and stay alert for any pain or discomfort.
There may be days that you need to take a break or focus on stretching – that’s OK. Take your time getting out on the course. If you don’t prepare well, it could lead to setbacks. Remember to stretch, strengthen and practice with a plan.
David Stover, PTA, ATC, is a physical therapy assistant at Mayfield Brain & Spine.