Even though golf is perceived as a low-risk sport, over 50% of all golfers will sustain some type of injury while playing golf.  The most common golf-related injuries are those to the back, shoulder, wrist, and elbow.  Most of these injuries are related to overuse.  Since many of these injuries can be serious and can prevent you from playing golf for extended periods of time, it's important to use a regular exercise and stretching routine to help avoid these types of injuries.

 

Lower back problems, which is the most common type of golf injury, can occur due to powerful rotation and extension motion during the golf swing.  The elbow is the second-most common injured area for golfers.  Typically, these injuries are caused by poor swing mechanics.  Shoulder problems are usually due to either rotator cuff, impingement syndrome, or arthritis.  These injuries typically occur in the lead arm.  Finally, wrist problems are most common with better golfers and usually affect the tendons in the lead wrist.

 

Properly warming up before playing and using a regular exercise and stretching program have shown to decrease the incidence of golf injuries.  The Pre-Round Preparation routine, includes easy-to-use warm-up stretches that will help minimize golf injuries during your round.  The following links provide simple exercises and stretches that should be done on a regular basis to help avoid these major golf-related injuries.  To get the greatest benefit you should do this routine at least three times a week to improve your body flexibility and strength. 

Back conditioning

Shoulder conditioning

Wrist & elbow conditioning

 

During all stretches, it's important to follow the guidelines below to avoid stretching-related injuries:

    • Ideally, you should warmup your body muscles before starting your stretching and exercise routines.  This can be done by jogging in place or doing jumping jacks for a couple minutes.
    • When doing stretches, hold the extended positions for a minimum of 20 seconds to gain the full benefit from the stretch.  Don't ever bounce to extend the range of the stretch, since this can lead to injury.
    • When executing the stretch, make all movements slowly and take deep breaths and exhale to fully relax the stretched muscles.
    • Relax at least 30 seconds between stretches.

 

 

Back Conditioning

 

Conditioning for your back, as well as other parts of your body, consists of stretches and strengthening exercises.  Flexibility is critical for achieving a good golf swing and avoiding injury.  Stretching warms up your muscles so you can achieve your maximum range of motion during the swing.  To maximize your flexibility, stretches are not only directed at your back muscles but also other muscle groups that work together with your back muscles during the golf swing, such as your leg, hip, shoulder, and neck muscles.  The strengthening exercises focus on the abdominal and lower back muscles. 

 

Lower Back Stretch

  1. Position yourself on your hands and knees.
  2. Slowly sit back on your heels, letting your shoulders drop toward the floor. 
  3. Hold position for 20 to 30 seconds.
  4. Return to starting position.

 

Cat Stretch

  1. Position yourself on your hands and knees.
  2. Slowly round your back upward until you feel a good stretch and hold for 20 seconds. 
  3. Return to the start position.  
  4. Repeat.

 

Leg Extensions

  1. Position yourself on your hands and knees.
  2. Extend your left leg out straight. 
  3. Hold leg in this position for 5 to 10 seconds.
  4. Return to starting position.
  5. Repeat using right leg.
  6. Start with 5 repetitions and work up to 10 as your muscles strengthen over time.

 

Full Body Stretch

  1. Roll over so you are lying on your back with your arms by your sides.
  2. Extend the arms overhead and straighten the legs.  Reach as far as you can in opposite directions with your arms  and legs (point your toes and extend your fingers) until you feel a good stretch and hold for 20 seconds.
  3. Return to the starting position

 

Lower Back Stretch

  1. Lie flat on your back with both legs extended.
  2. Put your hands behind the knee of one leg and pull leg toward you chest, keeping your head on the floor.  Hold for 20 seconds.
  3. Return to starting position.
  4. Repeat with other leg.

 

Rollup Situps

  1. Lie on your back with your knees bent  and feet flat on the floor.
  2. Flatten back and put hands across your chest.
  3. Tuck chin in and slowly roll upper body so upper back is about 6 inches from the floor and hold position for 5 to 10 seconds.
  4. Roll back to starting position.
  5. Start with 5 repetitions and work up to 10 as your muscles strengthen over time.

 

Lower Hip Stretch

  1. Lie on your back with your knees bent and feet flat on the floor. 
  2. Cross one leg over the knee of the opposite leg, placing your ankle just above the knee.
  3. Place both hands around your thigh and slowly lift the bottom of your leg until you feel a good stretch.  Hold for 20 seconds.
  4. Return to the starting position.
  5. Repeat for the opposite side.

 

Hip Stretch

  1. Lie on you back with your arms by your sides.
  2. Bend your right knee at 90 degrees and with your left hand pull the bent leg over to the left side of your body and try to touch your right knee to the floor while keeping your shoulders in contact with the floor.  Hold for 20 seconds.
  3. Return to starting position.
  4. Repeat sequence for the opposite side.

 

 

Shoulder Conditioning

 

Arm Lifts

  1. Stand straight with feet shoulder distance apart, looking straight ahead. 
  2. Hold a light dumbbell (3 - 5 lbs) in each hand, with arms fully extended and thumbs pointing forward.
  3. Slowly raise both arms with thumbs pointing up and away from body at 45 degree angles, with arms fully extended up to shoulder height.
  4. Slowly lower arms to original positions.
  5. Start with 5 repetitions and work up to 10 as your muscles strengthen over time.

 

Reverse Arm Lifts

  1. Stand straight with feet shoulder distance apart, looking straight ahead. 
  2. Hold a light dumbbell (3 - 5 lbs) in each hand, with arms fully extended and thumbs turned in, pointing backward.
  3. Slowly raise both arms with thumbs pointing down and away from body at 45 degree angles, with arms fully extended up to shoulder height.
  4. Slowly lower arms to original positions.
  5. Start with 5 repetitions and work up to 10 as your muscles strengthen over time.

 

Shoulder Stretch

  1. Stand straight with feet shoulder distance apart, looking straight ahead.
  2. Using your left arm, gently pull right elbow across your chest toward your left shoulder and hold stretch for 20 seconds.
  3. Return to starting position.
  4. Repeat stretch on opposite side.

 

Shoulder Spread

  1. While standing, grab your shoulder blades as if you were hugging yourself.
  2. Drop your chin between and lean forward as you take a deep breath.
  3. Hold position for 10 - 15 seconds.
  4. Cross your arms the opposite way and repeat stretch.

 

 

Wrist & Elbow Conditioning

 

Wrist Curls
    1. Use a lightweight dumbbell (3 - 5 lbs), lower the weight to the end of your fingers, and then curl the weight back into your palm, followed by curling up your wrist to lift the weight an inch or two higher.
    2. Perform 10 repetitions with one arm, and then repeat with the other arm.

 

Reverse wrist curls
  1. Use a lightweight dumbbell (3 - 5 lbs), place your hands in front of you, palm side down.
  2. Using your wrist, lift the weight up and down. Hold the arm that you are exercising above your elbow with your other hand in order to limit the motion to your forearm.
  3. Perform 10 repetitions with one arm, and then repeat with the other arm.

 

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