Published on July 18, 2012
Once it is summer, many of us head to the nearest golf course to challenge our patience of conquering 18 holes of beautiful landscape. Golf is a strenuous game that challenges us against nature; however golf is also one of the toughest sports on our low backs. This is because the golf club that we are swinging acts as a momentum arm around our spine effectively producing compressive forces. Unlike any other sport, our feet stay planted preventing the forces to be distributed through the ground. Thus our bodies absorb a lot of the forces which can be detrimental to our discs if we don’t have proper golf posture, form and technique. For these reasons, golf injuries very common. Many amateur golfers develop pain as they use their arms more than hips to develop the power for their swing.
Proper Golf Alignment & Posture Can Help Prevent Golf Injuries
The hips should be the primary power generator and approximately 10% of our power should be coming from our arms as the club contacts the ball. As well, the glutes should be the first muscles to fire during the backswing and the follow through as it is one of the strongest muscles of our bodies. It is also important that we have adequate stability, balance, strength, muscle endurance and conditioning that will allow us to move easily from the 1st tee to the 18th green. As well, having a professional golf pro and therapist analyze your muscle firing pattern and mobility will help to ensure you have proper alignment. This will allow you to create a powerful consistent golf swing while reducing your risk of developing back pain and other strains and sprains.
Golf is a rotational sport that strains one side of the body more than the other. The body is continuously being torqued in one direction, often creating muscular imbalance. This lack of body symmetry can lead to stiffness, chronic pain and an increased risk of injury, all of which affect performance. There has been a growing awareness of the importance of Golf Fitness in the past 10 years. This has been highlighted by players like Tiger Woods, Laura Diaz, Michelle Wie, Matt Kuchar, and Rory McIlroy. It is now well known that in order to improve your game and prevent injury, you must increase your body’s core strength, power and flexibility.
Reduce the Chances of Developing a Golf Injury by Focusing on Golf Fitness Exercises
It is important to work on your overall golf health. When in the gym, try to effectively address the core strength through various exercises that focus on exercises that teach you to separate and stabilize your lower body from your upper body; such as hip hinges while maintaining a neutral spine and stir the pot planks on the stability ball. Core stability and balance exercises are crucial to achieving proper golf swing mechanics, proper set-up and body alignment. These golf fitness exercises strengthen the appropriate muscles that provide greater control and allow for a stable stance which is necessary for achieving the perfect golf swing.