Golf…the perfect summer activity. But what happens when your favorite pass-time becomes the cause of your pain?
As every sport is unique, it is important to have a fitness routine that concentrates on developing the muscles most used in your specific sport. For golfers, the muscle groups that need concentration are the lower back, shoulders, trunk, and lower limbs. Most golf injuries occur as a result of overusing these areas, so they are the ones to focus on when you complete your golf rehab.
1. Oblique Abdominal Crunches
If you have a nagging lower back injury, strengthening your abdominals can help to reduce the discomfort you feel when golfing.
Start this exercise by lying flat with your back on the floor. Bend your left leg and place your right ankle on your left knee, then cross your arms over your chest or place your arms beside your head for greater difficulty. Slowly contract your abdominal muscles to raise your shoulder blades off the floor bringing your left shoulder towards your right knee. Make sure to keep your head in line with your body and do not tense your neck or press your chin to your chest. You should feel your stomach area, not your neck or lower back. Briefly hold this position then slowly lower yourself back down to the floor. Do 10-12 repetitions to each knee and repeat three times.
2. Latissimus Dorsi/Back Extensors
While kneeling on a mat, stretch your arms forward in front of your head with your palms down. The key to this stretch is to keep your gluteal muscles in contact with your heels and your arms stretched out as far as possible. You should feel this stretch through the middle and outer part of your back and down into your lower back.
3. Dumbbell Presses With a Stability Ball
The stability ball is a great addition to your golf workout because as you perform your strengthening exercises the trunk musculature is simultaneously working to balance and stabilize the body.
To begin this exercise, lie flat with your back on a stability ball and your knees bent at right angles and your feet flat on the floor. Start by holding one dumbbell in each hand with the dumbbells positioned beside your shoulders and slightly above your body. Press the dumbbells up above your chest until your arms are almost straight, bringing them together at the top. Slowly return to the starting position. Use a weight that allows you to perform three sets of 10-15 repetitions. You can take a 20-60 second break between each set depending on your comfort level.
4. Rotation Lower Back Stretch
Lie flat on your back on an exercise mat or blanket. Bend your legs to a ninety-degree angle and keep your feet flat on the floor. With your arms out to the side and your shoulders flat on the floor roll both of your knees together down to the floor. A gentle stretch should be felt in the lower back. Hold for 15 to 60 seconds and repeat on the opposite side.
5. Rubber Band Rotator Cuff
This exercise is designed to strengthen the rotator cuff muscles in the shoulder, which helps stabilize the shoulder joint to prevent shoulder injuries and provide a more consistent golf swing.
Standing with good posture, hold your rubber band a little narrower than shoulder width with your elbows beside your waist at approximately a 90-degree angle. Keep your elbows stationary and slowly rotate your hands outward as far as you can. Slowly return to the starting position and repeat for three sets of 10-20 repetitions depending on your comfort level. The exercise should be felt deep in your shoulders. You can take a 20-60 second break between each set.
Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.