4 Simple Stretches to Help Avoid Golf Injuries

Nothing says “summer” like a round of golf. And with the summer heat, now’s the perfect time to dust off the clubs and hit the links.

But before you take a whack at your first dimpled ball, there are a few simple things you can do to keep healthy, prevent injury and stay in the game well into the dog days of summer.

The importance of flexibility

Flexibility is an often overlooked component of exercise and recreational activity. Adequate tissue length is needed for performance of sport specific movements, and it reduces the chance of injury.

Here are a few simple exercises that you can incorporate into your exercise routine and help your golf game performance.

Shoulder Cross-Body Stretch

Reach across your body and gently pull on your elbow until a stretch is felt in the back of your shoulder.

Standing Trunk Rotation

Holding your golf club across the back of your shoulders, rotate as to look behind you until a stretch is felt in your mid and low back.

Seated Hip Stretch

Cross your leg and place ankle on the opposite thigh, gently bend at the waist until a stretch is felt in your hip and low back.

Standing Low Back and Hamstring Stretch

Assume your golf stance with your knees slightly bent, gently lean forward at the waist until a stretch is felt in your low back and hamstrings.

Guidelines for stretching

When you stretch before play, keep these five tips in mind:

1. Perform a general warm-up to increase circulation and warm tissue to increase effectiveness of your stretch.
2. Stretch all major muscle groups involved.
3. Hold the stretch for 10-30 seconds.
4. Stretch to the end point of your range of motion.
5. Perform 3 to 5 repetitions.

If, despite your best stretching, still have trouble with a strain or sprain, talk with your Methodist Physicians Clinic provider.