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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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