SolveYourProblem Article Series: Golf
The Fundamentals of Playing Golf

Golf Exercises - Warming Up and Cooling Off

Do you experience back pain after a round of golf? Then you are in the company of hundreds, of golfers who start a game without doing some warm up and ends the game without the same cooling off exercises.

This may sound ironic considering that playing golf allows a player to build his stamina and provides him with a good cardiovascular exercise. Playing golf however carries with it the risk of getting minimal injury, usually related to the waist, shoulders, neck and lower back. The risk of getting said injuries depend on the amount of time a person spends playing golf. Sometimes, injuries occur because of incorrect golf playing techniques like an improper swing style.

The golf swing requires a sinewy motion and a golfer needs strength and good stretching exercises to improve his swing. Golfers are also prone to getting back injuries and this may be worsened by lack of warming up exercises. Most often, golfers wonder why they start a round with poor outcome, not knowing that it is caused by their poor exercise habits like their failure to do some warm ups.

Failure to do warming up exercises may result to a poor start because the muscles are still tense and cold. Allow your muscles to warm up by stretching them. To avoid golf-related injuries, players should always do some warming up exercises before playing. Warming up exercises will not only prepare a player physically by loosening taut muscles. It will also make a player more confident about his game. A proper warming up exercise is necessary in almost all-physical activity particularly in professional sports events like golf. To keep yourself fit for golfing, always consider the following:

1. Do not rush - If you can spare several hours to play golf, then what is a couple of minutes? Plan your day ahead so you do not race against time. Go to the golf course early and finish your pre-golfing business like going to the golf shop and preparing yourself for the game.

2. Like in an ordinary aerobic activity, begin your warm up with proper stretching to help you avoid getting an injury. A 15-minute stretching would be ideal for a start. Among the body parts that need stretching are your shoulders, waist and hamstrings.

3. Do simple stretching exercises to increase your heart rate. If you are pressed for time, you can start by walking briskly from your car to the golf course or the club where you have to prepare for the game.

4. Do head and neck exercises by rolling your head from one side to another and reversing your motion. Stretch your arms and shoulder muscles by trying to imitate a swing and holding this for a few minutes while you feel the tension leave your body.

5. Stretch your hamstring and relax your back. Stand straight; clasp your arms at the back until you feel a tightening of the back muscles. Do the tall stretch by standing tall and then clasping your hands above your head.

6. Do lift your shoulders to tighten lose muscles around them. Lift your left shoulder, and then the other shoulder. Repeat these shoulder lift exercises for about 15 counts.

7. After a round of golf, do the same stretching exercises to cool down. You just played golf and your heart is beating fast. You are wired after an exhilarating game. Remember to cool yourself and your muscles before going back to your regular schedule.

Bear in mind that those who already have existing injuries on the neck, shoulders and back, take the risk of aggravating such injuries by playing golf without proper warming up exercises.

However, do not be overzealous as you may already be doing harmful exercises that may aggravate an existing injury or cause new ones. Avoid bouncing while doing stretching exercises as it may damage and tear muscle tissues. Do not do sudden stretching nor overdo the stretching process.

While warming up exercises can take at least 15 minutes from your schedule, it will not only prevent injuries but will also improve the quality of your swing and your game. If you do not want to start your game with a handicap, then do warming up exercises.

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SolveYourProblem.com : 2008

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