Playing 9 or 18 holes of golf requires a great deal of concentration, skill and physical ability—what? Physical ability to play golf? That’s right, in order to keep playing for many years, one must follow an exercise routine throughout the year.

 

The golf swing is very demanding on the muscles in the trunk and legs, as well as a high demand on the spine and associated ligaments. Proper warm up to prepare these structures for the rotation and movement is essential.

 

·         Maintain good flexibility of all the muscles involved, including the hamstrings, calf, low back, mid back, and shoulders. This program should be followed all year long.

·         Slow gentle movements that are similar to those in the golf swing including low velocity trunk rotation, shoulder movements, and partial squats.

·         Ideally, a 10 minute warm up should immediately precede the first tee off of the day. This warm up could be brisk walking, stationary biking or light jogging. Break a sweat and you know you are warmed up enough!

Lastly, if you develop pain in the body during a round of golf, give it a rest and apply the R.I.C.E. principle for the first 24-48 hours(Rest, Ice, Compression, Elevation of the injured part) and see your doctor if pain or swelling continue past 24-48 hours.