fbpx
(732) 345-1377 info@monmouthpain.com

Stretching for Golfers

Sep 24, 2014 | Physical Therapy, Wellness

Written By Michael Sabatino PT, DPT
Director of Physical Therapy | Monmouth Pain & Rehabilitation
m-sabatino-i

With summer winding down, so is the amount of daylight, which means that many golfers are going to feel the need to rush to finish their round before sunset. Nevertheless, even with limited time, a proper warm-up is still warranted to prevent injury. The purpose of this blog is to give you five stretches that should take you no more than 7-8 minutes to perform before teeing off. Short warm-ups are far better than doing nothing, especially when they prevent injuries and future missed outings.

The following are five warm-up stretches that target the large muscle groups involved in your golf swing.

1) Seated Piriformis/Trunk Rotation Stretch.

a. Sit on a chair or bench. Place your right ankle on top of your left thigh. Raise your right knee and grasp it with your left hand
b. Keeping your spine straight, pull your right knee towards your left shoulder. You’ll feel a stretch in your right buttock and through your mid back.
c. Repeat the procedure for the opposite side.

2) Standing Lateral Stretch:

a. Stand with your feet apart, facing the back of a chair/golf cart
b. Grasp the back of the chair with your hands
c. Holding onto the chair, keeping your spine straight, drop your body away from your hands until you feel a stretch near your armpits.

3) Trunk Rotations:

a. Hold your golf club behind your shoulders, maintain this position while rotating your trunk to the right and left

4) Rotator Cuff/Arm Circles:

a. Extend your arms out fully to your side. Begin small clockwise arm circles. Repeat for counter clockwise performing small circles. Continue through a progression of larger and larger circles for 2-3 minutes total.

5) Shoulders/Rotator Cuff Shoulder Dislocators:

a. Grasp your driver as far apart as you can at each end. Rotate your arms over/behind you, This will stretch out the anterior chest wall and external rotators of the shoulder

I understand that many people don’t want to devote another 15-30 minutes of an activity that already takes too long. I understand. But mark my words. Sooner or later, there will come a day when you take a rip at a ball in deep rough or try to blast one out of a bunker and you’re going to hear a pop/rip/insert bad sound here noise. Injury is inevitable if you don’t warm up your muscles before an activity like golf. That’s why I’m asking, once again, for you to consider adding a pre-round warm-up to your game plan.

Have Questions? Get In Touch Today!

Give us a call at (732) 345-1377 today to have all of your questions answered and to get you booked for an appointment!

Monmouth Pain - White Logo

About Monmouth Pain

Monmouth Pain is a multi-specialty, all-under-one-roof orthopedic facility serving Monmouth & Ocean County NJ.

Services include orthopedics, neurosurgery, pain management, sports medicine, chiropractic, physical therapy, occupational therapy, and acupuncture.

Monmouth Pain combines expert collaborative care with 5-star service to provide you with the best results for your condition.

Simple, effective, efficient.

Follow Us

Related Posts

Long days at the computer causing carpal tunnel pain in your wrists or hands?  

Long days at the computer causing carpal tunnel pain in your wrists or hands?  

Injuries from slips and falls, auto accidents, sports, degeneration from aging, poor postural habits, and lack of proper fitness can cause these discs to shift from their normal space between the vertebrae and into the spinal canal or spinal nerve space. When the disc shifts just a little bit it is defined as a disc bulge and is known to cause pain for a lot of people with or without pressure onto the nerve.

read more
Low Level Light Laser (cold laser therapy) for Back and Neck Pain

Low Level Light Laser (cold laser therapy) for Back and Neck Pain

Injuries from slips and falls, auto accidents, sports, degeneration from aging, poor postural habits, and lack of proper fitness can cause these discs to shift from their normal space between the vertebrae and into the spinal canal or spinal nerve space. When the disc shifts just a little bit it is defined as a disc bulge and is known to cause pain for a lot of people with or without pressure onto the nerve.

read more
Sports Medicine and Rehabilitation in Monmouth and Ocean County NJ

Sports Medicine and Rehabilitation in Monmouth and Ocean County NJ

Injuries from slips and falls, auto accidents, sports, degeneration from aging, poor postural habits, and lack of proper fitness can cause these discs to shift from their normal space between the vertebrae and into the spinal canal or spinal nerve space. When the disc shifts just a little bit it is defined as a disc bulge and is known to cause pain for a lot of people with or without pressure onto the nerve.

read more
If you suffer from eye strain related headaches or peripheral vision issues, we can help.

If you suffer from eye strain related headaches or peripheral vision issues, we can help.

This exercises is an example of vision therapy which is designed to aide in a multitude of ocular motility disorders, including trouble with eye convergence/divergence, peripheral vision issues, eye strain related syndromes, eye strain related headaches and many more. Dysfunction in ocular motility (movement of the eyes) can occur following whiplash associated syndromes found with many motor vehicle accidents, brain injuries whether traumatic or atraumatic, spinal cord injuries, strokes of the occipital lobe, acute concussions, chronic concussion symptoms, too much screen time and cervical soft tissue dysfunction just to name a few.

read more
Slipped disc? Sciatica? Pinched nerve? Herniated disc? Spinal traction can help!

Slipped disc? Sciatica? Pinched nerve? Herniated disc? Spinal traction can help!

Spinal traction takes the pressure off of compressed areas of the spine by stretching it. This process is the key to easing pain and helping the body heal itself along the way.

Traction can be done manually or by using mechanical traction to improve spinal alignment, reduce pressure on joints, and relieve pain.

How can it be done in the office and at home? Once one of our practitioners determines that traction could be beneficial for your condition, he or she will typically place you on a specific treatment plan.  He or she may also prescribe some at-home traction devices that you could use to continue experiencing relief.

read more
All about arthritis, and how Monmouth Pain can help!

All about arthritis, and how Monmouth Pain can help!

  Did you know there are more than 100 different types of arthritis and related conditions? Osteoarthritis (OA) is the most common form of arthritis and is also known as degenerative arthritis or degenerative joint disease. Osteoarthritis is a result of “wear and...

read more

Comments

0 Comments