Posted on July 16, 2015 by Jenny Cromack
Picture by HebiFot taken from www.pixabay.com
Get Into The Swing…
Golf involves the fluid motion and synchronicity of several joints and muscles. There is a lot of rotation and twisting that goes through the hips and lower back as well as a swing of the shoulders and arms. This makes it a web of things that can become an injury issue, common injuries include the lower back, shoulders, wrists, elbows and knees.
Lower back pain represents one of the most common of that list due to the shear forces, rotation and side bending motions during repetitive golf swings. Other specific injuries include shoulder impingement, medial epicondylitis (golfer’s elbow), wrist sprains, and various muscle strains.
Taking this into account it is important that any golf rehab exercises or pre-habilitation program looks at strengthening the core as a whole unit as well as exercises that replicate the movements of a golf swing. If a strong core is achieved and involves sport-specific movements that incorporate other joints and muscles we can reduce the risk of injury all areas that are prone to injury.
The purpose of this article therefore is not to highlight one specific injury but to provide advice on a global pre-habilitation program that can be used to prevent injury or manage current injuries.
Core Activation/Endurance Warm Up:
It is a good idea to get the intricate muscles of the core firing so they can do their job in supporting the spine. To do this I have added four exercises to “wake” these muscles up.
- Bird-Dogs or Supermen…
Kneel on all fours, brace your core, pull your navel in towards your spine, keep your back flat and kick one leg out straight behind and raise the opposite arm straight out in front. Do this with alternate arms and legs. Do 2 sets of 20.
- Front Plank…
Lie face down on a mat with your weight on your forearms. Lift your body up off the floor so your weights is distributed onto your forearms and toes. Brace the abdominals and ensure you pull your navel in towards your spine, your body should be in a straight line; ankles, knees, hips and shoulders all inline. Hold this position for 2 sets of 30 secs.
- Kneeling Oblique Crunch (Opposite Elbow to Knee)…
Kneel on all fours, brace your core by pulling the navel in towards the spine. Then place one hand behind your head and rotate the body so this elbow moves towards the ceiling, as you do this raise the opposite knee off the floor and straighten the leg out behind you. Then reverse this movement and fold the elbow in under your body and bend the opposite knee through so the knee and elbow meet underneath you. Do 2 sets of 15 each side. Ensure your spine stays as flat as possible throughout.
- Side Plank…
Lie on your side with your weight on the bottom forearm. Place one foot on top of the other then raise your hips up off the floor so your body is in a straight line. As with the front plank keep the core rigid and abdominals braced. Hold this for 2 sets of 30 secs on each side.
Pre-hab/Rehab Range of Motion Exercises:
Due to the large twisting motion of the golf swing and the follow through of the arms it is a good idea to ensure that we have enough range of movement to complete an effective and unrestricted swing. This way we can reduce the risk of straining muscles or adopting compensatory patterns.
- Trunk Rotations…
Place your golf club behind your neck across your shoulders and grasp each end with the hands. Stand up tall and rotate the core from side to side in a controlled manner. Perform 3 sets of 20 reps.
- Back-Scratch…
Grasp the end of a golf club and reach over behind your head so the club is down in-line with your spine. Then grasp the bottom end with the other hand. Pull the club up and down your back as far as you can each way. If you can’t feel any stretch take your grips further towards the middle of the club and repeat. Do 2-3 sets of 20 with each hand at the top.
- Overhead Extensions…
Grasp either end of the golf club so it is horizontal in front of your chest. Then slowly raise it up and over your head keeping the arms straight and trying to get your upper arm past your ears without having to arch your back. Try push a little bit further with each rep. Do 2-3 sets of 20.
- Wrist Rolls…
Take hold of your club in both hands wrapping your fingers around the shaft with palms facing down. Roll the wrist forwards as far as it will go then reverse the movement rolling the wrists back as though revving a motorbike. Do this for 3 sets of 20.
Pre-hab/Rehab Strength Exercises:
These exercises all include sport-specific movement patterns incorporating the core, legs, and upper body aiming to strengthen and retrain the movement patterns.
- Lunge and Twist…
Place a broom handle or golf club across the back behind the neck. Then perform your classic lunge forward, striding one leg forward and allowing the trailing leg knee to bend towards the floor. As you lunge forward rotate the core to face the rear leg. Whilst rotating ensure you keep your spine upright and neutral. Do 2-3 sets of 12-15 each side.
- Kettlebell/Dumbbell Squat Chop…
Grasp the weight with both hands holding it at hip level. Then squat down and as you squat rotate the core slightly so the weight moves to the outside of one knee. Then as you stand up out of your squat rotate the opposite side and raise the weight up over the shoulder (as though reaching for a shelf). Basically the weight is moving in a diagonal direction across the body as you squat. Do 2 sets of 15 each side.
- Band/Cable Rotations…
Attach a band/cable at chest height, face the band/cable and grasp the handles with both hands with arms fully straight and parallel to the floor. Keeping the spine straight rotate the core to one side in a slow and controlled manner, then control the movement back to the middle. Do 2 sets of 15 each side.
- T-Push Up…
Assume the press up position, drop into your press up, as you come to the top of the press up again raise one hand off the floor keeping the arm straight and pointing it at the ceiling. Both arms should be straight creating a ‘T’ position. Return and repeat. Do 2-3 sets of 12-15 each side. If your press up ability starts to tire then simply do the rotation element.
You can make this a separate session or use these golf rehab exercises as extension of your warm up in order to keep your round of golf or training pain free and ensure that you are moving effectively and risk free. Check out www.icsportstherapy.co.uk for other specific rehabilitation program advice for the shoulder or lower back.