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Avoid Injury on the Golf Course: Stretch Before Your Swing
Leave a CommentAs the weather warms and the rainy days subside, many Ontario golfers are gearing up to get back on the course. Don’t let your enthusiasm keep you from understanding the strain and effort required to play golf.
To avoid injury, 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 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
- 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
- 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 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.
Are You Stretching Before You Hit the Course?
Leave a CommentDon’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
• 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
• Keep your thighs together, and your knee pointing toward the ground.
• Pull your abdominal muscles in and maintain a straight back.
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
• Stand with feet shoulder-width apart.
• Using both hands, pull one knee into your chest.
• Repeat with the other knee.
FOREARM 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 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
• 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
• 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.