As the weather begins to warm and spring approaches, more and more of us want to get outdoors and enjoy the weather. Golf is one of those activities that affords time outside, camaraderie, and a little healthy competition. However, after being cooped up all winter long, our bodies are no longer used to the same activity level we were at last spring and summer, and starting again with golf can set us up for soreness, discomfort, and even injury! That is why doing some exercise now can help prevent injury and even improve our game before the season even starts. The following is a list of stretching and strengthening exercises you should perform in the weeks preceding starting your golf game. You can even keep exercising even while you are playing. The stretches (listed first) should be performed 1-2x/day, and after you play golf. The strengthening exercises can be performed about 3 times a week. Remember, be sure to check with your doctor before starting your golf season to be sure you are healthy enough to play! If you have had a previous injury, check with your physician before performing the following exercises.

 

Stretches

1. Standing Hamstring Stretch
Stand with heel propped on step, knee straight. Gently and slowly lean forward at waist. Hold for 30 seconds, then rest. Repeat 3-5 times on each leg. You should feel the pull in the back of your thigh, knee, and calf. Be sure to hold on to something sturdy for stability.

 

2. Seated Piriformis Stretch
Sit in chair and cross one leg over the other so that the ankle of the top leg is on the knee of the bottom leg. Pull the knee of the top leg up towards the opposite shoulder and hold for 30 seconds. Repeat 3-5 times on each leg. You should feel the pull in the back of the hip of the top leg.
 
3. Adductor Stretch
Stand with leg out to side with foot on step, foot turned inward. Squat to 45 degrees on weight bearing leg until a stretch is felt in groin area. Hold for 30 seconds, and repeat 3-5 times on each leg. Be sure to hold on to something sturdy for stability.

 

4. Posterior Shoulder Stretch
Cross one arm across body at height of shoulder. Place opposite hand on elbow or crossed arm and pull elbow towards opposite shoulder. Be sure to keep a long distance between your shoulders and ears. Hold for 30 seconds, and repeat 3-5 times on each arm. You should feel the stretch at the back of the crossed shoulder.

 

5. Back Rotation Stretch
Place right foot on step. Grasp right knee with left hand. Gently pull with left arm and twist trunk to the right. Hold for 30 seconds, relax and repeat 3-5 times, then switch feet and perform with left foot on step.

 

Strengthening

1. Squats
Stand and hold onto a sturdy object, like a countertop. With feet shoulder width apart, squat down as if you are going to sit in a chair, then return to a standing position. Be sure to keep your head up and back straight. Repeat for 3-4 sets of 8-12 reps.

 

2. Abdominal Crunches
Lay on your back with your knees bent and feet flat on the floor, and hands behind your head, elbows out to the sides. Flatten your lower back into the ground, and by contracting your stomach muscles, raise your upper body from the floor. Be sure you do not pull your head with your hands. Repeat for 3-4 sets of 10-20 reps.

 

3. Standing Leg Raises
Stand and hold onto a sturdy surface, such as a counter top. Keeping your left leg straight, lift your left leg forward for 3 sets of 8-12 reps. Repeat lifting the leg to the right, behind your body, and to the left. Switch sides and perform with the right leg.

 

4. Sidelying External Rotation
Lay on your right side with your head supported on a pillow, bend your left elbow to 90 degrees, and place a rolled towel between your left elbow and the side of your body. Grasping a small weight/soup can in your left hand, rotate your left arm so that your hand lifts towards the ceiling. Be sure to keep your elbow on the towel roll. Repeat for 3-4 sets of 8-12 reps on the left, then switch sides and repeat on the right.

 

5. Grip Exercises
Place a small stress ball/tennis ball in your right hand and squeeze and release for three minutes. Repeat on the left side.

With the addition of these exercises to your program, you should be ready to hit the links in no time!
--Allison Gibb, DPT