Get back in the Swing of Things with New England Sinai Physical Therapy

Tuesday, July 23, 2013

 

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Who says a snow pile can’t be a hazard? It is time to pull out the golf clubs and “swing” your body back into shape. Golf has gained popularity because it can be enjoyed by a variety of players regardless of skill, gender, or age. Unfortunately, those are also the reasons for a high number of golf-related injuries every year. Most golf injuries are repetitive strains and are preventable with a warm up before teeing off.

Back injuries occur when the spine hyper-extends at the end of a swing or with constant forward bending. To decrease risk, maintain upright posture at follow-through and use a ball retriever or bend your knees to pick up or tee a ball. Avoid spine twisting by pushing, not pulling, your golf bag. If you already have a back injury, use a long-handled putter. Prevention of shoulder, elbow and wrist injuries starts with proper club length and grip.

The best way to enjoy your golf game is to remain injury free. Start at the driving range and practice your swing in a controlled environment. Begin your season with nine, not eighteen, holes, and if you were injured at the end of last season take a few lessons from a Pro to correct your form.

Warm up stretches: Repeat each exercise five times, hold 10 seconds, and avoid quick movements or bouncing.

Neck: Perform small circles both directions.

Arms:

  • Hold the club with both hands behind your back and lift away for chest stretch.
  • Reach one arm across your chest and grab the opposite elbow; gently pull for a stretch.
  • Reach one arm out straight, palm down; bend wrist with fingers pointing toward the ground and use other palm to pull the back of that hand for a stretch of the forearm; then bend wrist to point fingers up to ceiling and press palm on palm to stretch.

Trunk:

  • Sit in a chair keeping your knees pointing forward; reach with both arms for the back of the chair rotating your upper back.
  • Stand holding a club overhead; slowly bend your trunk side to side. Then, maintaining hips and pelvis facing forward, rotate upper body side to side.
  • Standing, use your right hand to hold a club on the ground for balance; use your left hand to grab your left ankle and bend your left knee so your heel is touching your buttock for a quad stretch. Repeat with opposite side.
  • Place the heel of one foot on a curb or bench in front of your body; lean forward to stretch hamstrings.

If your body is below par and you are seeking above par therapy, come to New England Sinai Physical Therapy in Stoughton, Mass.


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