It may be approaching the end of golf season [*sigh*] but it’s as important as ever to warm up as the season cools down. Our friends at Regenexx Cayman asked orthopedic specialist, Dr. Jonathan Fenton, to share some golf injury prevention tips, to help you avoid repetitive strain issues.
1. Remember to engage your core. Here are 3 simple home exercises that will strengthen your core stability, and keep you feeling great on the green.
Plank: Start on all fours. Place your hands below your shoulders and one at the time straighten your legs behind you. Engage your core. Keep your back straight. Do not allow your glutes to drop and keep your shoulders back and down. Hold for 15 seconds. Repeat twice. Gradually increase your hold over time.
Lying Leg Lift: Lying on your back, point your toes in the opposite direction of your head with your legs straight. Engage your glutes and abdominals, then lift your legs. Repeat five times. Gradually increase the amount of time you hover your legs over time.
Cobra Pose: Laying flat on your stomach, place your hands on each side of your chest. Keep your elbows tucked in and point them back. Gently lift your head and chest off the ground using your abdomen while squeezing your shoulder blades back and down. Slowly repeat five times and increase the amount of time you hold the pose over time.
2. Maintain upper extremity flexibility with these 3 stretches.
Wrist Extension: Using your opposite hand, place all four fingers across the palm of your hand, gently pull the base of your fingers back and flex your wrist. Hold for 20 to 30 seconds and repeat the stretch twice on both sides.
Shoulder: Using your opposite hand, gently pull your elbow across chest with your other hand. Hold for 20 to 30 seconds and repeat the stretch twice on both sides.
Upper Back Stretch: Bend over with both hands stretched out in front of you onto the top edge of the back of a chair. Push down into the chair with your hands while keeping your eyes on the ground and your back flat. Hold for 20 to 30 seconds.
3. Keep general postural awareness throughout your time on the green.
Keep your spine and neck aligned, by picturing a rope pulling the top of your head to the sky and your tail bone to the ground. Remember to practice rolling your shoulders back and down.
4. Don’t skimp on your warm-up.
Walk for 5 minutes beforehand.
Gently swing the club with each hand front to back and side to side.
Reach for the sky, with the club between your hands, to stretch your shoulders and upper back.
Slowly sway your arms side to side, with the club between your hands overhead, while engaging your core.
Stretch your calves up and down, standing on one leg at a time to challenge your balance.
We look forward to sharing more performance tips from Dr. Fenton soon, but in the meantime, if you have any questions about how Regenexx Cayman treatments can help muscle and joint injuries please contact email@example.com.