Any golfers out there? Golf is a great summer activity and the average male will expend about 620 calories during an 18-hole round!! Not a bad way to get some activity in. Like any activity though there is always the chance for injury and in fact the most common complaint is low-back pain. It can be caused by poor swing mechanics, poor conditioning or overuse…that is using the same movements repeatedly. Proper strengthening and stretching techniques of the muscles used in golf mechanics are important for easing or even preventing low-back pain and developing an injury prevention program will help your score. Try this program on for size:
FOAM ROLL: a) The side of your upper leg (the IT band), b) the muscles on the inside of your thigh (your Adductors) and c) the muscles at the top of your butt (the Piriformis) Do each body part 1-2 times a day for 90 seconds each.
STRETCH: Once foam rolling is done do a) a kneeling hip flexor stretch, b) standing adductor stretch and c) stretch your piriformis. (Lay on your back with knees bent. Lift the left leg and put it on top of the right knee…now grab your right knee and pull toward your body…repeat on the other side) Do this 1-2 times a day for 90 seconds for each stretch. Google the piriformis stretch if I didn’t explain it properly.
STRENGTHEN: Do the following 3 exercises to strengthen hips, core and butt…a) side-lying leg raise…b) Quadriped (on hands and knees then lift one leg and opposite arm in the air; repeat for other arm/leg) and c) floor bridges. Do 1-2 sets for 10-15 reps at a slow tempo.
PUTTING IT ALL TOGETHER: Incorporate more dynamic movements using the muscles you just strengthened. Exercises include lateral tube walking and single-leg squats. Again, 1-2 sets of 10-15 reps. This entire routine won’t take long and will improve the efficiency of the muscles you use during your golf game. You should do this up to 4 times a week. This routine isn’t just limited to golfers. Anyone with low-back pain may benefit from this injury prevention routine.