GOLF #101
To be able to play without pain! To be able to hit the ball farther! To lower my score!
When my golf patients tell me about their muscle soreness, I tell them that the culprit is muscles and fascia that are not flexible. Hard to believe that even weekend athletes (you’re an athlete, you may not be paid but you’re an athlete) would be considered to be not flexible. However, daily activity is repetitive and regular stretching of the muscles in an opposing position will create that flexibility that can prevent post play soreness and injury. So enjoy some of these stretches, drink plenty of water, stretch sloooooowly and breathe. Hold all stretches for 30-60 seconds
Frog
In a seated position, place your right ankle over the left knee. Push the left knee down to tolerance and hang out there. If your upper thigh is burning you are doing it right. Don’t forget the other side!!
Calf stretch
In a seated position, gently bring your toes up towards the knee. Then try it with a straight leg.
Gumby
Standing, reach down as if to touch your toes and just literally let your head, arms and entire upper body dangle. Flex your stomach muscles, do you feel them against your back muscles? (if your balance is off, you can spread your legs a bit)
Butt contractions
You’ll love this one! Your buttocks (gluteal muscles) along with the muscles running down your upper leg; stabilize your knees. So, contract your butt and hold. Repeat 30-50 times.
Wrist flexion and extension
With your elbows at waist level and bent at a 90-degree angle, bring your right wrist up perpendicular to the floor. With your left hand pull the right hand up towards your body and resist with your right wrist. Hold for 30 seconds, now flex your right hand down towards the floor. Push it down with your left wrist for 30 seconds while trying to resist that downward pressure. Repeat on the left side, of course.
Low back releases
Ahhhhh, this will have to be done lying down. You all know how I suggest ice and legs up at a 90-degree angle for low back pain. Well this is almost the same; however, no ice, and one leg at a time. When your 1 leg is propped up in position, squeeze the thigh muscles of the leg that is straight for 30 seconds and release for 30 seconds, until you can contract the muscle above mid-thigh. Repeat with the other side.
Last but just as important,
Shoulder corrections
My very, very favorite. Lie on your back on the floor with a yoga block, rolled up towel or book so that the bottom edge of your prop is aligned horizontally with the bottom of your scapula “wings”. Place a pillow under your head and open your arms out totally perpendicular to your body, palms up. You can add a heating pad onto the block if you choose. Hold for 10+ minutes. Roll to your side and wait 30 seconds before rising.
The reciprocal of this is to place your knuckles at your temples, thumbs pointing down. Now, slooooooooowly, bring your elbows close to each other, breathe and hold for 10 seconds. Repeat 5 times
Wasn’t that exciting????
When my golf patients tell me about their muscle soreness, I tell them that the culprit is muscles and fascia that are not flexible. Hard to believe that even weekend athletes (you’re an athlete, you may not be paid but you’re an athlete) would be considered to be not flexible. However, daily activity is repetitive and regular stretching of the muscles in an opposing position will create that flexibility that can prevent post play soreness and injury. So enjoy some of these stretches, drink plenty of water, stretch sloooooowly and breathe. Hold all stretches for 30-60 seconds
Frog
In a seated position, place your right ankle over the left knee. Push the left knee down to tolerance and hang out there. If your upper thigh is burning you are doing it right. Don’t forget the other side!!
Calf stretch
In a seated position, gently bring your toes up towards the knee. Then try it with a straight leg.
Gumby
Standing, reach down as if to touch your toes and just literally let your head, arms and entire upper body dangle. Flex your stomach muscles, do you feel them against your back muscles? (if your balance is off, you can spread your legs a bit)
Butt contractions
You’ll love this one! Your buttocks (gluteal muscles) along with the muscles running down your upper leg; stabilize your knees. So, contract your butt and hold. Repeat 30-50 times.
Wrist flexion and extension
With your elbows at waist level and bent at a 90-degree angle, bring your right wrist up perpendicular to the floor. With your left hand pull the right hand up towards your body and resist with your right wrist. Hold for 30 seconds, now flex your right hand down towards the floor. Push it down with your left wrist for 30 seconds while trying to resist that downward pressure. Repeat on the left side, of course.
Low back releases
Ahhhhh, this will have to be done lying down. You all know how I suggest ice and legs up at a 90-degree angle for low back pain. Well this is almost the same; however, no ice, and one leg at a time. When your 1 leg is propped up in position, squeeze the thigh muscles of the leg that is straight for 30 seconds and release for 30 seconds, until you can contract the muscle above mid-thigh. Repeat with the other side.
Last but just as important,
Shoulder corrections
My very, very favorite. Lie on your back on the floor with a yoga block, rolled up towel or book so that the bottom edge of your prop is aligned horizontally with the bottom of your scapula “wings”. Place a pillow under your head and open your arms out totally perpendicular to your body, palms up. You can add a heating pad onto the block if you choose. Hold for 10+ minutes. Roll to your side and wait 30 seconds before rising.
The reciprocal of this is to place your knuckles at your temples, thumbs pointing down. Now, slooooooooowly, bring your elbows close to each other, breathe and hold for 10 seconds. Repeat 5 times
Wasn’t that exciting????