For many in Arizona, golf is a hobby. For others, it’s a way to get in shape. And, for the handful of golfers that will be heading to North Scottsdale at the end of this month for the annual Waste Management, Phoenix Open, it’s a career. But, whether you’re just doing it for fun or competition, truth is that while arduous, golfers are at risk for a variety of different injuries if not careful.
As we approach the Waste Management Phoenix Open and the Spring golfing season in the Valley, here are some simple and effective exercises and stretches to consider, and some tips and simple golf stretches and exercises to help you avoid injury:
Loosen Up
As we age, our joints and muscles stiffen. As a result, golfers might find themselves with muscles strains or pains. The wrists, back, hips and legs are among the most common for golf injuries because of the stress created during a golf swing. Golfers should create a stretching regime, to be followed before hitting the course. Here are a few simple golf stretching exercises to consider:
- Wrist Stretch – To loosen the wrists before hitting the course, start by simply moving wrists in a circular motion. Do this a couple times, reversing the motion, for about 1 minute.
- Triceps Stretch – With hands up in the air, bend arms at the elbow, with hands reaching towards the shoulders and down the back. Hold the stretch for 10 seconds and repeat.
- Lateral Side Stretch – Standing feet shoulder-width apart, put one hand on your hip, bending at the waist towards that direction. With the opposite arm, reach up and over the head. Hold for 10 seconds, then repeat on the opposite side.
- Hamstring Side Stretch – Place a foot up on a side table or bench, with a slight bend at the knee. Keeping the spine straight, bend the upper body forward slowly, creating a stretch in the leg with a slight bend. This leg should be straight, and you should feel a stretch in the back of the thigh. Hold the stretch for 10 seconds, rotating to the left and right. Repeat with the opposite leg.
The Importance of a Regular Exercise Program
When it comes to golfing, stretching before you hit the course isn’t enough to help avoid pain and injury. No matter your age, if you’re an avid golfer, it’s important to create a regular exercise program focused on strengthening the core and increasing flexibility and endurance.
Many professionals like Tiger Woods, have started to incorporate yoga into their regular routine, as a way to improve their mobility and enhance fluid control and swing power. Pilates is another workout becoming increasingly appealing to golfers because of its ability to improve flexibility range of motion and strengthen core muscle too. It’s important to not forget endurance based exercises as well like brisk walking and cycling to name a few.
Overall, people underestimate the physicality of the sport of golf. If golfers are physically fit, not only will they be prone to less pain and injuries, but the right workout regime and golf stretching routine will also improve their overall game as well.
Are you or someone you know experiencing pain, resulting from golfing? At Summa Pain Care, we offer a wide variety of pain treatment options, including a golfing program. For more information, visit Summa Pain Care or call (623) 776-8686.
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