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Essential Stretches for Preventing and Alleviating Back Injuries in Golfers

Essential Stretches for Preventing and Alleviating Back Injuries in Golfers

Golf is a sport that demands a combination of strength, flexibility, and precision, and golfers often find themselves susceptible to various back injuries due to the repetitive nature of the swinging motion. Maintaining a healthy and flexible back is crucial for both the enjoyment of the game and the prevention of injuries. Whether you're aiming to enhance your flexibility, reduce discomfort, or simply improve your overall performance on the golf course, incorporating these stretches into your routine can contribute to a healthier and more enjoyable golfing experience.

Golf ball in the foreground and golfer in the background

That said, here are some general guidelines for stretches that can be beneficial for common back injuries in golfers:

For Lower Back Pain:

  • Gentle stretches:

  • Seated spinal rotation: Sit in a chair with arms and slowly rotate your back to the right.  Grab the back of the chair with one hand and the armrest with the other.  Assist your spine into its passive range of motion for a count of two seconds then rotate the other direction.  Hold each stretched position for 2 seconds repeating 10 times each side. 

  • Knee to chest stretch: Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest and hug it gently, holding 5-10 seconds. Repeat on the other side.

  • Dynamic stretches:

  • Cat-cow: Start on all fours with your hands shoulder-width apart and knees hip-width apart. As you inhale, arch your back and look up. As you exhale, round your back and tuck your chin to your chest. Repeat 10 times.

  • Pelvic tilts: Lie on your back with your knees bent and feet flat on the floor. Press your lower back into the floor, then tilt your pelvis up, rounding your lower back. Hold for 5 seconds, then release. Repeat 10 times.

For Upper Back Pain:

  • Chest openers:

  • Door frame stretch: Stand in a doorway with your arms at shoulder height, elbows bent at 90 degrees. Lean into the doorway, feeling a gentle stretch in your chest while you contract the trapezius and rhomboid muscles between the shoulders. Hold for 2 seconds repeating 10 times.

  • Child's pose: Kneel on the floor with your toes together and sit back on your heels. Rest your forehead on the floor and extend your arms in front of you. Hold a light and comfortable position for up to 5 minutes.

For Rotator Cuff Injuries:

  • Arm circles: Stand with your arms at your sides. Make small circles with your arms, gradually increasing the size of the circles. Repeat in the opposite direction.

  • Pendulum stretch: Stand with one hand on a wall or counter for support. Let your other arm hang limp and gently swing it back and forth in small circles.  Weight may be added for more effectiveness.  


Some additional stretches that will feel good along the entire back:

  • Trunk Rotation Stretch:

  • Sit on the floor with your legs extended.

  • Cross one leg over the other and place the opposite elbow on the outside of the bent knee.

  • Twist gently to the side, feeling a stretch in the lower back.

  • Hold for 2 seconds and switch sides.

  • Hamstring Stretch:

  • Sit on the floor with one leg extended and the other foot against the inner thigh of the extended leg.

  • Reach forward toward your toes while keeping your back straight and contracting the quadriceps.  Contracting the quads will trigger a lengthening .

  • Hold for 2 seconds repeating 10 times then switch legs.

  • Prone Torso Rotation:

  • Lie face down with knees bent at 90 degrees.  

  • Hinge at your hips, keeping the chest and shoulders in constant with the ground, bring the ankles down toward the floor.

  • Hold for 2 seconds then repeat on the other side for 10 repetitions.

Remember to perform these stretches gently and without causing pain. If you experience persistent or worsening back pain, it's crucial to seek professional medical advice.


Additional Tips:

  • Always listen to your body and stop any stretch that causes pain.

  • Breathe deeply and smoothly throughout each stretch.

  • Hold active stretches for 2 seconds and perform 1-2 sets of 10 repetitions.

  • Warm up before passive stretching with light activity, such as walking or jogging.  Active stretches should be considered as a warm-up.

  • Cool down after stretching with static stretches or gentle yoga poses.

  • Incorporate strength training exercises for your core and back muscles to support your spine and prevent further injuries.

Remember, consistency is key when it comes to stretching. Aim to do these stretches daily or several times a week for optimal results. Contact Performance Care Stretch Clinic for a personalized plan.

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