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Warm-Up for Golf

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ballplacement.jpg

 
   Seven Iron              Nine Iron              Lob Wedge
 
Three Ball Positions to Create Three Different Shots

        I.                   Warm Up

 

Attempt to walk for 5 minutes   prior  to stretching. Try to park in the far corner of the parking lot, ete, If you do not have the time to do all of the recomended stretchs, you should always do something befor you start your round.

                                                                                                                 

 

II. Lower Extremity  Quad Stretch

 

Flex the knee, place foot on a bench or the back of a golf cart, and slowly stretch the quads. Hold 15 seconds, do 5 times each leg.

Hamstring Stretch

 

Place the heel on the fender of a cart or a bench and slowly stretch the hamstrings, keeping your back straight.

Hold 15 seconds, do 5 times each leg.

Low Back Stretch

 

Place foot on the back of a golf cart or on a bench and lean forward gently to slowly stretch the lower back.

                     Hold 15 seconds, do 5 times each leg.

Lateral Hip Stretch

 

Cross left leg in front of right, lean to the left. Then rotate hips to the right to slowly stretch the right hip. Repeat, reversing leg positions. Hold 15 seconds, do 5 times each leg.

 

III. Upper Extremity  Pectoral Stretch

 

Place the golf club behind the shoulders, holding it at either end. Turn slowly to the right, then to the left, to the end of the follow-through. Repeat 10 times.

Lateral Shoulder Stretch

 

Grasp the right arm just above the elbow and gently pull the arm across the body to stretch the shoulder muscles.

Hold 15 seconds, do 5 times each arm.

 

IV. Armless Swing

Assume address position.

                       Cross arms across chest.

 

Perform back swing to follow through without using arms or a club. Repeat 10 times. 

 

       V. Progressive Speed Swing

                   Grip the club in a normal manner and take 5 swings,starting at 1/4 speed. Emphasize initiation of the back swing and down swing with the hips. 

         VI. Tips for a Healthier Golf Swing

The following are the fundamentals for a more rotational, one-piece take-away golf swing. This swing concept is designed to use the large muscles of the legs, hips and trunk to pro­duce powerful golf shots while protecting the lower back.

The Grip

The proper grip will establish a "level shoulder" set up and provide for maximum club head speed. It will establish the hands centered in front of you with the shaft of the club extending directly out from your hands position. The palms oppose one another with the left hand hold­ing the club diagonally across the palm with the fingers, with the right hand holding the club more in the fin­gers.

The Stance

The position of the body at the "address position" or "stance" is described as being in bal­ance and ready to move in balance. The back is straight while forward bending is in flexion of the hip with a forward upper body lean of approximately 20 degrees. The pelvis is placed in a posterior pelvic tilt to tighten the abdominal muscles and stabilize the spine. The knees are bent and the seat is over the heels. The arms hang down nearly vertically. The weight is evenly distributed between the heels and balls of the feet with your knees out over your shoe laces.

The Back Swing

The back swing is a combined motion of rotating the torso, centering the focus on rotating the stomach (hips, stomach and chest) to the right, carrying the arms and shoulders to a position whereby the shaft of the club is pointed parallel to the target line. From this position, the club is swung upwardly on a circular motion, creating a 90 degree angle between the left arm and club shaft. From this position the shoulders continue to rotate, until the club reaches the top of the swing.

The Down Swing

The down swing motion begins with a slight shifting of the weight to the left,This initial motion drops the right elbow in front of your right hip delivering the club into the hitting position. From this point the entire body (hips, torso, shoulders) rotates left. The club head is then delivered to exstended position pointing down the target line sending the golf ball to the target.

The Follow Through

The finish position should find the majority of weight on the left foot. The hips have rotated to the left with the front of your chest facing the target, the right shoulder closer to the target than the left. Done correctly this should put you in a good balanced finish position.

        VII. General Fitness Information

Stretching - Perform stretching exercises daily as well as before and after golfing.

Strengthening - Perform strengthening exercises for your trunk, hips and leg 2 to 3 times per week (Le., walking, cycling, weight lifting).  

           

 

Pain - For acute injuries, apply ice to the area for 15 minutes every 2 hours. If the pain does not subside in 2 to 3 days, see a physician.

 

This information is provided by:

The Sports Medicine Center of

   Miami Valley Hospital, Dayton, OH