Our latest article published is about how to warm-up for GOLF!
Golf is a popular sport here in Arizona, for good reason. We have great weather almost year round! So with the weather warming up here now, it is time to get back into action. With action comes the potential for injury. So we must prepare our bodies physically before we possibly injury ourselves and are out the rest of the year. Let’s avoid becoming Tiger Woods with repeat back injuries!
In order to prepare for golf, you have to first know what a typical golf swing requires of your body. First off, lets look at your spine. A golf swing requires good spine rotation range of motion. If you lack full range, you will have to compensate and therefore over-work other joints like your shoulders. Rotation also comes from your hips. So having great hip mobility and flexibility plays a huge role in achieving the momentum to drive your golf swing. Next, your ankles must have the ability to pivot and weight shift during a swing otherwise you risk increased rotational forces on your spine. So as you can see, the body is like a machine and each body part plays a crucial role in your golf swing. If one part of our machine is slacking, another part has to over-work and therefore risks becoming damaged quicker. So the goal is to develop a well-balanced body that is working at its maximum potential.
In order to improve your golf game, you must work on the following:
- Improved spine mobility (trunk rotation and dissociation)
- Improved shoulder mobility
- Improved hip mobility and leg flexibility
- Improved core stability
- Improved ankle mobility
I have put together the perfect active warm-up to perform prior to hitting the course. These should be done before you begin swinging. I guarantee you will not only feel better during 18-holes of golf but you will also see improvements in your game and increase your endurance for pain-free play. I have given these exact exercises to patients of mine and one patient came back and said he played his best game ever! You can too if you are diligent and warm-up effectively. 
Perform each of these dynamic warm-up exercises for 20 reps:
#1 Standing Side Band
Setup: Stand with your feet hip distance apart holding the golf club overhead.
Action: Bend your upper body to one side for a 3 second hold, then return to the center. Repeat to the other side.
#2 Standing Trunk Rotations
Setup: Stand with your feet together, bend your knees slightly into a partial squat. Hold the golf club at your chest with your arms crossed.
Action: Twist your torso to one side for a 3 second hold, then return to the center. Repeat to other side.
#3 Overhead Squats
Setup: Stand with your feet slightly wider than hip distance apart holding the golf club straight overhead.
Action: Squat down to about 90 degrees and then return back up.
#4 Single Leg Stance Golf Swing
Setup: Balance on one leg holding the golf club in front of you on as if you were about to practice a golf swing.
Action: Perform a regular golf swing while maintaining balance on one leg. The speed of your swing should be slower than usual.
A common question I get is: Should stretching be done before or after exercise/sports?
Both Dynamic stretching and Static stretching are great forms of exercise to practice as long as you perform them at the right time. They will improve your flexibility and therefore the range-of-motion in which you can strengthen. So the rule is: Dynamic BEFORE & Static AFTER. Dynamic stretches involve repetitive movements with only a few second hold. So you may use these to warm-up prior to your workout. (The exercises shown in this golf warm-up are dynamic). Static stretches involve holding one stretch for 30 seconds or more. The only appropriate time to do these is post-workout when your muscles are warmed up and more limber.