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Golf Fitness & Exercises

Lower Scores, Better Health: Golf Fitness for a Stronger Game

Lower Scores, Better Health: Golf Fitness for a Stronger Game

Hitting the golf course taxes a range of the body’s muscles, as most avid golfers learn over the years. People unfamiliar with the sport may joke mistakenly about the game’s stereotypical effortlessness: its carts, caddies, drinks at the clubhouse or Friday hooky. Rarely do these hecklers consider the precise physiological coordination needed for a solid and long-lasting golf game. Golf fitness experts say consistent exercise for several crucial power centers in the body will not only enhance a golfer’s game -- it tends to lead to a healthier lifestyle overall.

Golf Exercises for Seniors

Golf Exercises for Seniors

Many senior citizens across North America choose golf as a way to stay in shape. Although the sport is not particularly arduous, it provides seniors with ample cardiovascular exercise and stretches most parts of the body. Before a senior picks up his clubs and begins a round of golf, he should take time to loosen his body through a series of simple exercises.

Hamstring Exercises That Are Safe on the Knees

Hamstring Exercises That Are Safe on the Knees

Strong legs are vital to any golf game, so strengthening the hamstrings is important. Doing so while keeping stress off the knees (also vital to your game) is important as well. Fortunately, there are some exercises that strengthen the hamstrings while going easy on the knees.

Hamstring Stretching Exercises

Hamstring Stretching Exercises

Hamstrings work as part of the large muscle group on the back of the thigh and allow individuals to extend their leg backward and bend their knees. They also aid in running, sprinting and jumping. Accordingly, stretching the hamstrings can be an integral part of improving flexibility when performing a sport. And it's important, because hamstring injuries can sideline even a fit athlete. So stretch these muscles before every workout and sporting activity, and golfers should stretch the hamstring muscles every day to improve flexibility and prevent injury.

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Lower Back Stretching Techniques

Stretching before performing any activity decreases the chance of injury. This applies to golf as well, despite the notion that this sport doesn't involve quick movement. You need stamina, flexibility, and strength to swing a club. The core muscles of the abdomen, lower back, hips, and pelvis support the body during every movement. Stretching the lower back for optimum performance can improve your range of motion, allowing for a more powerful swing. For maximum benefit, you should stretch every day of the week. Perform lower back stretches before you play your next match. Never bounce to extend the stretch or press your flexibility to the point of pain. Movements should be slow and steady to reap the most benefit from the stretch.

Golfer's Elbow Stretching Exercises

A good case of golfer's elbow, otherwise known as medial epicondylitis, can throw a damper in your weekend golf planes. Golfer's elbow is caused by pain and inflammation on the inside of your elbow, where your tendon attaches to the bone point. Left untreated, golfer's elbow can get worse, sliding forward to your forearms, wrists and hands. Rest is generally the best medicine and you should learn some basic stretches to help strengthen the area and avoid recurrence.

Best Stretching Exercises for the Lower Back

Your lower back plays a vital part in your golf swing. It is not uncommon to have a form of chronic back problem flair up in the middle of a round. The problem is that if you keep playing with the pain, it will only make the problem worse and make recovery longer. Lower back pain can often be avoided if you take the time to gently stretch the back out before you hit the links. Areas of importance include the back muscles, stomach and oblique muscles as well as the quadriceps and hamstrings.

Stretching Exercises for Golf

Golf might seem like a leisurely walk through a field, but without proper stretching, you could do some serious damage to your body. The motions in golf force you to move in ways you would normally would not, so in order to prevent any pulling or tearing injuries, it's always a good idea to stretch and warm up before hitting the links.

Sore Back Yoga Exercises

Golfing requires lots of repetitive action and can put the spine under stress. As a result, it's not uncommon to experience soreness and tenderness in the back muscles and spine after a long day on the links. Daily practice of a few yoga exercises that target the back may help soothe the soreness. Consult your physician before attempting these, and if you're given approval, try them in the morning, right before golfing and right before going to bed.

Shoulder Surgery Exercises

Shoulder surgery occurs after an extreme injury to one of the ligaments, tendons or bones in the muscle joint. According to the American Physical Therapy Association, the shoulder joint can move in a larger range of motion than any other joint in the body. Wide range of motion invites injury when individuals fall on the shoulder or don't prepare for activity with exercise and stretching. Standard shoulder surgery exercises exist to help regain range of motion. Any recuperative physical therapy exercises after surgery should be attempted only on the advice of your surgeon.

Shoulder Roll Exercises

Shoulder roll exercises can relieve tension in the neck and shoulder area, and can loosen up the shoulders before tee time and on days after playing when you may experience shoulder pain. Shoulder rolls are easy to do and if you're not using weights, there really isn't a way to overdo them.

Shoulder Exercises to Avoid

The success of your golf game may literally fall on your shoulders. A study of golf swings done at the College of Nursing and Health Sciences at the University of Massachusetts-Boston found that shoulders bear much of the responsibility for a smooth and powerful swing. Unfortunately, some of the exercises that promise to strengthen shoulder muscles may actually increase your risk for soreness or tears.

Shoulder Definition Exercises

Strengthening and adding definition to the shoulders can help your golf game in a number of ways, primarily increasing your distance. But the shoulder is sensitive and at risk of injury, so it's vital to use proper form when working out to improve definition in and around the shoulder area.

Shoulder and Chest Exercises

For years, it has been debated as to whether or not lifting weights could help in the game of golf. Many believed that since a golf swing is more about the correct form rather than brute force, working out would not help. It might be true that training to become a bodybuilder will probably hurt a person's golf game. However, the right type of weight lifting done with golf in mind can be very beneficial. It does not matter if they are a man or a woman. A strong chest and shoulders can have a positive impact on a golfer's swing.

What Is the Rubber Band Effect in Golf

The rubber band effect is a way to describe the golf swing by understanding it in terms of storing energy by changing shape and then releasing energy in a sudden burst by snapping back to original position. Just as a rubber band can be stretched out and then snapped back into place, a golfer can stretch his body out in the back swing before snapping back to original position as he comes through the ball.

Rotator Cuff Shoulder Exercises

A rotator cuff injury can be a very painful experience. Surgery may be an option for treating the condition. However, if you decide that maybe all your rotator cuff needs is a little strengthening, here are some exercises that you can do to put some power into your shoulder.

Postural Stability Exercise

Proper posture is one of the keys to a consistent and successful golf swing. A rounded or hunched back results in an off-plane golf swing and, therefore, poor contact and golf shots that go left or right of the target. Postural problems have grown significantly worse in recent decades as our society has become more sedentary. Good posture leads to stronger shoulder, neck, back and hamstring muscles and vice versa. Postural stability exercises strengthen these muscles, providing a solid foundation for the golf swing.

Pilates Golf Exercises

According to the Pilates for Golf Website, nearly 60 percent of recreational golfers suffer from golf-related injuries at some point in their lives. These injuries often relate to lack of conditioning, improper stroke techniques and lack of flexibility. Incorporating a Pilates routine improves fitness level and golf game; it also decreases golf-related injuries. "Pilates Digest" states that Pilates golf exercises increase range of motion, balance and stability, and posture and body alignment. It strengthens core muscles, too. When golfers are physically fit, they improve their golf swings without the worries of back and shoulder injuries.

Pilates Back Exercises

Pilates is a fitness system based on the concept of precise muscle control. Pilates exercises are generally low-impact and can be performed at home with an exercise mat and a few basic pieces of equipment. Many Pilates exercises specifically tone and strengthen the back muscles, which can be highly beneficial to your golf swing. Performing these exercises regularly can not only build your back muscles, they can help train you to control your back muscles through every movement of your swing, making you a more consistent golfer.

Neck Exercises & Stretching

Neck injuries often strike golfers; the combination of fast swings and neck positions can damage the muscles and soft tissues and make golf painful. In order to combat these pains and prevent further injury, it's important to stretch and exercise your neck properly. With some tips, you can recover from a painful neck injury and get back out on the course quickly.

McKenzie Exercises for Low Back Pain

If a tender or painful back keeps you off the golf course, there's good news. Simple stretches and mild exercise may relieve your back pain. That's the theory promoted by New Zealand physiotherapist Robin McKenzie. Increasing numbers of physicians and chiropractors now recommend McKenzie exercises for patients with back pain. Here's a look at some of these simple, but effective, techniques.

Lower Back Stretching Routine

After a full day on the golf course, you may find that your lower back is sore, especially if you make a lot of abrupt swings or bend at the waist to pick up your golf bag and other gear. To reduce the risk of pain the next day, develop a lower back stretching routine and perform it after each golf outing. Make sure you have a hard, flat surface to use, such as the locker room floor in the clubhouse. Bring a yoga mat with you.

Lower Back Exercises for Men

For golfers suffering from mild to moderate lower back pain that is affecting their swing, lumbar stabilization exercises with a Swiss ball will help the lower back. This moderately difficult lower back exercise is designed to relieve lower back pain and stabilize the lower back.

Healthy Back Stretches

Nothing will put a stop to golf like a sore back. The back muscles function as an integral part of every swing and putt you make. Your back is made up of hundreds of muscles and 24 discs to allow for bending, twisting and lifting. Your back works in concert with your abdomen when performing everyday activities as well as swinging a club. Here are some stretches you should perform before a round.

Golf Stretching Exercise

For golfers, it is important to stretch before playing a round. Stretching provides maximum muscle flexibility, which can lead to full extension and a more powerful swing. Loose muscles are also important to prevent of injury. Before stretching, you should first warm up by walking briskly for about five minutes.

Golf Stretches

Golfers are at risk for a variety of injuries, particularly as age sets in and joints and muscles stiffen. Many of these injuries involve the back, hips and legs. Fortunately, many of these tweaks and ailments can be averted by adhering to a stretching regimen before swinging a club. These stretches will keep the body loose, lowering the risk of injury and benefiting players on the course.

Stress Relieving Neck Stretches

Stress is often carried in the muscles, causing pain and aches that can affect your ability to work and play golf. Simple stretching exercises, if done correctly, can alleviate much of the pent-up stress you are carrying in your neck. All you need to get back into the swing is some straight-forward advice and a little quiet time by yourself.

Golf Gym Exercises

You can greatly improve your golf game by spending some time at the gym and performing certain exercises to strengthen muscles used in the game. Body balance and flexibility are both important for a good performance on the course, and also help prevent injuries.

Golf Fitness Tips

Golf club and ball technology is slowly starting to max out on adding extra yards. Golfers will have improve their bodies and technique in order to continue to perform at peak performance. When focusing on fitness to improve your golf swing, there are a few areas of focus. Strengthening your wrists, forearms and hands will allow for better control over the golf club and increased club speed. Abdominal and lower back muscles are critical for maintaining balance and creating torque. Finally, stretching your hips will help maximize your turn and generate more power.

Golf Core Exercises

The golf swing relies on a majority of the body to generate force to strike the ball. Shoulders, legs, back, arms and core muscles all have an effect on how far you can hit a golf ball. Having a strong and flexible core is vital. The core is important because the muscles in this centralized region of your body work to power your rotation and create greater club head speed and impact on the golf ball.

Golf Back Exercises

Golfing puts wear and tear on the back. Swinging the golf club torques the torso. A strong back means the ball can be hit farther without hurting yourself. Back pain affects up to 80 percent of people in the United States at one point or another, according to webmd.com. Strengthening back muscles is one part of the equation and strengthening the stomach muscles is the other part of the equation for a stronger back and a more consistent golf swing.

Hand Reflexology Golf Ball Technique

Golf balls have uses well beyond the fairways and putting greens. The way a golf ball is shaped with the numerous dimples makes it an ideal tool to utilize in hand reflexology. Hand reflexology uses various pressure points, common in acupressure and acupuncture, to help stimulate blood flow to improve energy, concentration and overall health. Using the golf ball method can make performing reflexology on yourself much easier and very effective.

Forearm Grip Exercise

A great golf swing is dependent on timing, flexibility, muscle memory and, to a lesser extent, strength. In particular, strong forearms help you control the club from the grip all the way out to the club face as it strikes the ball, hopefully along the target line you've intended. These three exercises will help you strengthen your forearms and work your way to a more controllable swing.

How to Do Forearm Exercises

Every golfer knows that the use and strength of the forearm is important to the game of golf. When the forearm is strained from overuse you can develop Golfer’s Elbow. This type of pain is caused by having your arms fixed in an awkward position, constant repetition and excessive force. Stop stop forearm pain by using proper form when playing and performing simple forearm exercises before you play. Exercising will help to strengthen your forearms so that you can prevent any possible soreness from occurring.

Exercises to Remove Back Pain

Exercise paired with a proper regimen of pain relievers and rest can increase your range of motion with a sore back. While only time and exercise usually relieve back pain, some exercises can remove back pain and allow freer movement. You might not be able to swing a golf club if your condition is severe, but you should be able to move easier and with less pain. According to Spine Health, making a commitment to perform regular exercise is the key to success.

Exercises for Left Upper Back Pain

It can happen without warning. You're practicing your golf swing or just playing catch with the kids. Suddenly, there's a twinge--or jolt--of pain in your left upper back. According to the University of Michigan Medical Center, most left upper back pain results from overuse or weakness in the rhomboid muscle, which connects your shoulders to your spine. Some simple exercises can strengthen your rhomboid and reduce your risk for left upper back pain.

Exercises for Hamstring Injuries

The hamstring is an area on the back of the thigh directly above the back of the knee. A pulled or strained hamstring is a fairly common injury, usually characterized by a sharp pain, and often followed by swelling and bruising. If you experience a hamstring injury while on the golf course, rest the muscle as soon as possible. Elevate the muscle and ice it, as needed, to reduce the swelling. After the pain has subsided, you can begin rehabilitation with hamstring exercises. It is best to consult a doctor first.

Exercises for Groin Injuries

Groin injuries are easily one of the most painful injuries a golfer--or any athlete--can experience. But after the pain fades, there is often stiffness and soreness remaining that needs a particular set of exercises to treat. By using proper technique and following some advice, you can be back on the links as if you were never injured.

Exercises to Correct Forward Head Posture

Forward head posture is the number one postural misalignment problem that people suffer from. Head retractions are the best exercises to correct this issue. These exercises are easy to do and can be done just about anywhere, whether you're at home, at the gym or even in your car at a stoplight. Head retraction exercises can be very beneficial to your posture and how you feel in general, and can relieve strain from your muscles and bones. The exercises below should be done at least three days a week for a period of 15 to 20 minutes per day. The time can be split up through different sessions during the day. Give these exercises a try to improve your forward head posture.

Exercise Tips for Golfers

Professional golfer Greg Norman suggests golfers develop a regular exercise program to strengthen their core muscles and increase their endurance. Golf is a sport that combines walking long distances with the explosive movement of hitting the golf ball. The shoulders, elbows and wrist experience stress, and the waist and back are subject to torque pressures during a golf swing.

How to Exercise to Prevent Back Injury or Pain

Preventing back injury or pain tops the list of concerns for many golfers. As a result, these individuals should practice a planned regimen of exercise, nutrition and proper health practices to keep the body and back in great shape. Preventing back pain begins with correcting posture problems and then incorporating regular exercise into your daily routine. By strengthening the core muscles of the body, you'll protect your back from injury. The core muscles control most of the major movements required from the torso when swinging a club. A whole-body workout offers the benefits of physical fitness and is the optimal way to prevent back injury and pain.

Exercise for Back Pain

Back pain in golfers is very common and can be prevented by exercise before each round of golf and working on safe swinging techniques. Golfers commonly bend their low back when swinging and this motion can lead to severe lower back pains. It’s not bad form for the lower back to be bent this way, but it’s important to exercise and properly take care of your spine. If you do experience back pain there are specific exercises that you can do to alleviate the pain and prevent it from occurring again.

Deep Breathing Exercises for Stress

Many athletes use sports as a way to combat stress. They may hit, throw, run, kick, or jump. Golfers are forced to confront stress in a different manner as most of their game is spent waiting and walking. This leaves plenty of time for negative self-talk, self-criticism and doubt to creep in. Anxiety and nerves will undermine a golfer’s performance if he doesn’t learn how to cope with stress and stay calm. One of the simplest ways to combat nervous tension is through deep breathing.

Can Exercises Help Avoid Knee Problems & Replacement?

If arthritis in your knee interferes with your golf game (not to mention the rest of your life), you may wonder about the possibilities of knee replacement surgery. While surgeons have made great strides in reducing the pain and risk associated with knee replacements, the operation still requires recovery time that will keep you off the links. Fortunately, exercises exist to help you postpone, and maybe even avoid, the need for a new knee.

Calf Stretching Exercises

Your calf muscles work to carry you through activities every day, helping both your knees and feet in movement. Two muscles comprise the calf area: the gastrocneumius muscle near the top of the calf, which helps us lift our heels, and the soleus, which is located beneath the gastrocneumius muscle. Although not visible from the outside, the soleus helps raise the heel when the knee bends. Calf-stretching exercises help prevent injuries to the calves as well as the Achilles, hamstring (rear of thighs) and knees. These calf-stretching exercises will help protect these muscles during your golf round.

How to Buy a Stability Ball

A stability ball is a useful tool for stretching and strength training. The use of a stability ball can improve your core strength, flexibility, balance and coordination--all of which can improve your game. Buying the correct size stability ball is crucial to the effectiveness of the equipment.