PREVENT GOLF INJURIES WITH PROPER CONDITIONING
Did you know that each year, as many people stop playing golf as start playing?
Most of those who stop playing are forced to do so because of injury. The unnatural and explosive motion of the golf swing is notorious for the toll it takes on joints and inadequately conditioned muscles and ligaments.
In this section are seven conditioning exercises designed to prevent common golf injuries. It's a good idea to begin any conditioning routine by walking briskly for a couple of minutes to raise your heart rate and warm up your muscles.
Exercise 1: Prevent golfer's elbow
Stretch your hands, forearms and wrists:
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Hold your right arm straight out in front of you and lock the elbow.
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Use your left hand to push (flex) your right wrist and hand as far as you can without straining. Hold for 15 seconds or longer.
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Repeat with your right palm up using the left hand to extend the right wrist.
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Repeat for the left arm.
 
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Exercise 2: Prevent neck strain
- Drop your chin down to your chest as far as you can without straining.
- Slowly and gently roll your head from side to side in a semi-circular pattern.
  
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Exercise 3: Warm up your lower back
- Sit down with your hips facing forward.
- Rotate your body all the way to the right.
- Look over your shoulder and hold (grab the back of the seat if there is one).
- Repeat on the left side.
 
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Exercise 4: Prevent shoulder injuries
- Grasp your golf club in front of you with your hands crossed.
- Position your bottom hand with your palm facing up and your top hand with your palm facing down (see photo).
- Use your bottom hand to push the club in the direction of the top hand. (You should be feeling the stretch in the back of your shoulder.)
- Hold each stretch for a count of 10 and repeat 3 times.
- Now switch hand positions and repeat.
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Exercise 5: Warm up your torso
- Slide your hand down your leg to support the weight of your torso.
- Twist through the waist.
- Gently and slowly turn from one side to the other.
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Exercise 6: Warm up your hamstrings
- Sit with your right leg stretched out in front of you. Bend your left leg so the outside of your left leg is resting on the floor and the bottom of your left foot is touching your right leg near the right knee (see photo below).
- Gradually reach down the right leg until you feel a stretch in the back of your thigh.
- Grasp your leg to maintain the stretch.
- Now switch sides.
- Hold each stretch for about 10 seconds. Repeat three times on each leg.
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Exercise 7: Warm up for your swing
- Grab your 5 iron and go through the motions of swinging the club without actually hitting the ball.
- Begin with gentle half swings and work up to full swings over the course of a few minutes.
Don't forget to cool down! It's a good idea to repeat these exercises after your game as well.
SWING SMART
- Go easy on your joints: practice on real grass rather than concrete surfaces covered with artificial grass or rubber.
- Don't over-practice, particularly on your swing. Consult with a golf pro to help you with your form.
- Avoid hunching over the ball, this can contribute to neck and back strain.
- The power of your swing should come from all of the muscle groups in your body. Depending too much on one set of muscles can lead to injury.
BE MINDFUL
- If an injury occurs stop playing immediately and seek first aid or prompt medical treatment.
- If you are injured, do not resume play until you have completely recovered.
- Be careful when lifting or carrying your clubs. Lift clubs off the ground using the muscles in your legs.
- Bend your knees when picking up balls. As you lean over, lift one leg off the ground to more evenly distribute the weight borne by the anchored limb.
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