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Are You Stretching Before You Hit the Course?

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woman swinging golf club

Don’t let your eagerness to get to the first tee keep you from warming up before each game. Forgetting to warm up can cause unnecessary injuries and more time spent in the clubhouse than on the course.

Take five minutes before you start to do these easy golf stretches so you can stay in the game all season long.

SIDE-BENDING STRETCH

 

SIDE-BENDING STRETCH
• Stand with feet shoulder-width apart.
• Bend to one side without rotating until you feel a stretch in the side of your back.

 

 

QUADRICEPS STRETCH
QUADRICEPS STRETCH

• Keep your thighs together, and your knee pointing toward the ground.
• Pull your abdominal muscles in and maintain a straight back.

 

 

HAMSTRING STRETCH
HAMSTRING STRETCH

• Stand with feet shoulder-width apart.
• Reach your hands towards the sky.
• Then, bending at the waist, reach toward your toes.

 

 

KNEE-TO-CHEST STRETCH
KNEE-TO-CHEST STRETCH

• Stand with feet shoulder-width apart.
• Using both hands, pull one knee into your chest.
• Repeat with the other knee.

 

 

FOREARM STRETCHFOREARM STRETCH

• With your arm straight out in front of you and palm facing down, gently pull your fingers back with the other hand.
• Next, with your arm straight out in front of you and palm facing upwards, gently pull your fingers back with the other hand.
• Do not let shoulder rise up.

 

 

SHOULDER STRETCHSHOULDER STRETCH

• Hold the shaft of a club behind your back.
• Gently pull the club up with your top hand until you feel a slight stretch in the shoulder of your lower arm.
• Next, gently pull the club down with your bottom hand until you feel a stretch in the top shoulder and arm.

 

 

SQUAT
SQUAT

• Start from a standing position with feet shoulder-width apart.
• Squat down, trying to keep your heels flat on the ground.

 

 

BACK-OF-THE-SHOULDER STRETCH
BACK-OF-THE-SHOULDER STRETCH

• Place your left hand on your right shoulder.
• Gently pull your left elbow across your body toward your right shoulder.

 

 

Have you been suffering from back or neck pain from all your time on the golf course? You’re not alone. At Pickering Village Chiropractic and Massage, we provide our patients with more than just chiropractic and massage therapy services. We also have the know-how to build better personal wellness habits so you can be at your best for work or play, every day.

To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.

Four Easy Stretches to Avoid Injury on the Golf Course

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Golf courses are opening up again in Ontario and you’re excited to get back on the course. But don’t let your enthusiasm keep you from understanding the strain and effort required to play golf.

To avoid injury, be sure to spend at least five minutes stretching before you start swinging!

Here are a few quick and easy golf stretches to help you get in the game without the pain.

hip flexor golf lunge

Hip Flexor Lunge

  • Stand with your feet shoulder-width apart.
  • Step one foot forward into a lunge position. Keep your body upright and back straight.
  • Bend both knees so that you feel the stretch.
  • Do not let your forward knee pass over the ankle of your front foot.
  • Use a golf club to keep your balance.
  • Hold 15 seconds. Repeat twice on each side.

seated twist golf stretch

Seated Twist

  • Sit on a bench or golf cart with your knees together and feet flat, pointing forward.
  • Reach across the front of your body and grasp the back of the bench or cart.
  • You should experience a stretch in your spinal muscles.
  • Hold 15 seconds. Repeat twice on each side.

seated forward bend golf stretch

Seated Forward Bend

  • Sit on a bench or golf cart, knees bent and feet flat.
  • Place one ankle onto your opposite knee, and relax this leg so that your knee falls out to the side.
  • Slowly bend forward, keeping your back straight.
  • You may gently pull on your bent knee to generate a deeper stretch.
  • You should feel a stretch in your buttock area.
  • Hold 15 seconds. Repeat twice on each side.

side bending golf stretchSide Bending Stretch

  • Stand with feet shoulder-width apart.
  • Hold the golf club above your head with your arms straight.
  • Slowly bend to one side, without rotating, until you feel a stretch along the side of your back.
  • Hold 15 seconds. Repeat twice on each side.

 

 

For a full list of golf stretches, click here.

Suffering from back or neck pain from golfing? At Pickering Village Chiropractic and Massage, we provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.

To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.

How to Stay Healthy and Injury-Free as We Head into Spring

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Stay Healthy and Injury-free this Spring with Chiropractic careOnce we “spring ahead” an hour this weekend and start enjoying extended hours of daylight, our urge to spend more time outside increases. Unless you’ve spent your spare time on a ski hill all winter, you’ve probably spent a good chunk of your working and free time indoors.

Now that the snow is gone (hopefully until next winter), you may be ready to get active outdoors. But before you pull on those jogging pants, hop on that bike or even start working in the garden, there are a few things you need to remember.

Ease into extra activity
To avoid injury, preparing your body is key, especially if you’ve been relatively inactive over the winter months. The “no pain, no gain” philosophy is outdated and will likely leave you in worse shape than when you started.

“It happens every year,” says Dr. John Noble of Pickering Village Chiropractic & Massage. “We get a few warmer days and people go from little activity to a full day on the golf course or a morning spent in the garden…without any stretching or gradually working up to it.” Each spring, the warmer weather results in more patients seeking chiropractic care for back, shoulder and neck injuries. “It’s unfortunate because so many of these injuries could be avoided.”

Whether you’re golfing, gardening or hitting the tennis courts, be sure to ease into your activity and find the appropriate stretches to perform beforehand.

Get a good night’s sleep
As we head into the summer months, it may be tempting to stay up later to enjoy the extra daylight. Extra-long days, more activity…what’s not to love?

Don’t underestimate the healing power of rest, especially if you’re recovering from an injury. Poor sleep patterns have been linked to weight gain, heart disease, stroke, depression, inflammation and cell damage. A good sleep pattern, on the other hand, can improve immune function, maximize athletic performance and improve concentration and productivity.

Stay hydrated
Getting enough fluids in warmer weather, especially as your activity level increases, is crucial to staying healthy. Drinking ample amounts of liquid helps to maintain your body’s functions, including your heart, brain and muscles. Staying hydrated allows your body to carry nutrients to your cells, maintain a normal temperature, digest food and flush bacteria and impurities from your body.

How much is enough? The actual amount varies from person to person and is dependent on a variety of factors, including your weight, height and activity level. Ask your doctor how much water you should be drinking each day.

Maintain a healthy immune system with chiropractic care
Although many people associate chiropractic care with the treatment of neck, shoulder and back pain — and this would be correct — visiting a chiropractor regularly can also aide your immune function. At Pickering Village Chiropractic & Massage, our patients understand that by keeping their spine in proper alignment, all systems in their body are able to function at optimum efficiency, allowing messages to travel throughout their body freely and keep illness at bay.