Exercises to Prevent Back Injury in Golf
As with any sport, it is always better to try to prevent injuries than to try and fix an injury once it has already occurred. There are some general tips to improve your physical conditioning along with some simple exercises to prevent both back and elbow injuries.
General Tips: There are some very simple exercises that you can do to help ensure that you will remain uninjured. One of the best ways to get ready for a round of golf or a day at the driving range is to do some simple stretching exercises before starting. Make sure you stretch out your back, arms, shoulders and legs in particular. Dynamic stretching is currently the preferred method of stretching that includes stretching while moving rather than static stretching. After you finish stretching, you should make sure to hit a few practice balls on the range in a controlled manner.
Make sure you are well-hydrated before, during, and after your game. Proper hydration will make your muscles more flexible and less likely to be injured.
Back Exercises: There are many exercises you can do to strengthen the muscles in your back.
Rowing. Firmly tie the ends of rubber tubing. Place it around an object that is shoulder height (like a door hinge). Standing with your arms straight out in front of you, grasp the tubing and slowly pull it toward your chest. Release slowly. Perform three sets of 10 repetitions, at least three times a week.
Pull Downs. With the rubber tubing still around the door hinge, kneel and hold the tubing over your head. Pull down slowly toward your chest, bending your elbows as you lower your arms. Raise the tubing slowly over your head. Perform three sets of 10 repetitions, at least three times a week.
Yoga and Pilates. These exercise programs focus on trunk and abdomen strength, as well as flexibility.
Elbow Exercises: follow these simple exercises to help strengthen your forearm and reduce the instances of Golfer's Elbow.
Squeeze a tennis ball. Squeezing an old tennis ball for 5 minutes at a time is a simple, effective exercise that will strengthen your forearm muscles.
Wrist curls. Use a lightweight dumbbell. Lower the weight to the end of your fingers, and then curl the weight back into your palm, followed by curling up your wrist to lift the weight an inch or two higher. Perform 10 repetitions with one arm, and then repeat with the other arm.
Reverse wrist curls. Use a lightweight dumbbell. Place your hands in front of you, palm side down. Using your wrist, lift the weight up and down. Hold the arm that you are exercising abo your elbow with your other hand in order to limit the motion to your forearm. Perform 10 repetitions with one arm, and then repeat with the other arm.