 |
| For Questions Call/Text Dr. Jimenez Personally @ 915-540-8444 or Contact Us @ 915-850-0900 |
About
80% of golf athletes experience re-occurring back pain. When the swings a golf professional
takes during a round begin to add up, including all shots and all practice
swings, one can begin to notice that the movements used during golf involve a
lot of one directional repetition. With golfers, this often tends to cause
individuals to be flexible on one direction and very stiff in the other. There
are a few simple steps to take to avoid developing back problems while doing
the sport you love.
Foremost,
its essential to warm up the body before golfing. This doesn’t necessarily mean
stretching. Many people will often rush to the course after work, while hoping
not to be late, and they run up to the field and begin taking swings. Next time
you golf, start with spinal twists. First, spread your feet shoulder width
apart, interlace your fingers, point your hips forward and rotate your
shoulders independently of your hips. This simple exercise will help loosen up
your spine. Second, try several walking lunges. The walking lunges will help
loosen up the hips and warm up the muscles. Finally, doing some standing
crunches can help activate the abs. While standing, grip your finger tips
loosely behind your head and then crunch each elbow to the opposite hip. About
15 of these should be enough to warm up your core.
Another
recommendation before you are out on the course is to take a practice swing in
the opposite direction before each hole. This will counter the effects of
always swinging in the same direction. This will help maintain the body
flexible in both directions.
And
last, its also important to stretch out after you golf and before the body has
had a chance to cool down. In order to do this, try a gentle forward fold while
dropping the head down in order to stretch the back and hamstrings. Make sure
you stretch your hip flexors out doing a lunge as well and holding it. Doing any
seated spinal rotation stretch will also help stretch out the body at this time.
When stretching though, just remember to stretch out long enough. Stay in a
stretch for a minimum of 30 seconds for the muscles to fully experience the
stretch.
Before attempting any of the above exercises, be sure to
consult a specialist in order to determine an appropriate exercise and
stretching routine in case of a previous injury or underlying condition. It’s
crucial to prevent any further injuries in order for you to continue
participating in the sports and physical activities you enjoy.
By Dr. Alex Jimenez
