Golfers Stretch

Some golfers believe that muscle-strengthening exercises, particularly weight lifting, will hurt their golf game. That's a myth. If you're a golfer, you're an athlete, so you should train as the pros do. They recognize that a stronger and more flexible body will help keep their scores down.

As an added attraction, strengthening exercises can fit nicely into a golfer's busy schedule because they require very little equipment or time. You can do the "super six" exercises shown here (figures 1 through 6) at home or while traveling to tone your body and your golf game. All you need is about 4 to 6 feet of surgical tubing, which can be found at many physiotherapy clinics, or an elastic exercise band, and about 10 minutes. Just follow these guidelines:

  • Stretch before and after you do strengthening exercises.
  • Be cautious. Don't try any exercise that might aggravate an injury or impairment.
  • Perform each exercise in three sets of 10 repetitions each, at least three times a week. Gradually work up to three sets of 15 repetitions. Hold each exercise for 2 seconds. Once the exercises become easy, add resistance by shortening the tubing or doubling it over.
  • Stretch the rubber tubing with a slow, steady motion, and release the tubing with a similar motion. Always keep tension in the tubing.
  • Expect a little soreness, but pain should not linger. If you feel pain 2 hours after the exercise, discontinue the program and consult a doctor, physical therapist, or trainer.
  • Anchor the tubing securely so it can handle the tension you put on it. Tying it to the knob of a closed door or to solid furniture works well.

Remember that although these exercises can help your game, they aren't meant to be all-inclusive. For example, you can add partial sit-ups to strengthen your abdominal (stomach) muscles. And, depending on your health, age, and medical history, your doctor or therapist may recommend additional exercises for your back, neck, or wrist muscles.

Also keep in mind that a good exercise program is most effective in improving your health and golf game when combined with regular stretching exercises(1), attention to good posture, and proper golfing technique. A professional golf instructor can help you translate your stronger muscles into longer shots, improved endurance, and a lower score.

Figure 1. Wrist strength is very important during the impact phase of the golf swing. To strengthen wrist rotation, sit in a chair with the rubber tubing under your left foot and running along the inside of your left leg. Hold the tubing in a fist with your thumb facing up as shown. Slowly turn your hand and wrist until your palm is facing upward, then slowly return to the starting position. Then, with the tubing along the outside of your leg and your hand in the same thumb-up starting position, turn your hand and wrist until the palm faces down (not shown). Repeat with your right arm.

Figure 2. To build strength for bending your wrist, stand on one end of the tubing and grasp the other end with your thumb pointing down as shown. Bend your wrist up toward your thumb, then back to the starting point. Next, bend your wrist back toward the little finger as shown, then return. Repeat with the other wrist.

Figure 3. Strength in rotating the upper arms in either direction is important throughout the golf swing. Tie the ends of the tubing to a solid object at about waist height (like the knob of a closed door). Grasp the middle of the tubing with your elbow firmly at your side and bent 90 º across your body. Keeping your upper arm at your side, slowly rotate your arm away from your body. While still holding the tubing, turn to face the opposite direction and bring your arm in across your body (not shown). Repeat with the other arm.

Figure 4.To improve form and strength in your golf swing, keep the tubing secured as in figure 3. then loop the tubing around a golf club just below the grip. Begin with the club parallel to the ground (about half backswing), and slowly swing while concentrating on using your abdominal and back muscles. Hold for 2 seconds at follow-through.

Figure 5. Rowing strengthens the muscles of your upper back and shoulders. Firmly tie the ends of the tubing to an abject about shoulder height (like a door hinge) and stand up. With your arms straight out in front of you, grasp the tubing and slowly pull it toward your chest. Release slowly.

Figure 6. Pull-downs also work the shoulder and upper-back muscles. With the tubing attached as in figure 5, kneel and hold the middle of the tubing overhead as shown. Pull down slowly toward your chest, bending your elbows as shown. Release slowly.

Reference
1. Chappuis JL, Johnson GD: The 'super six' stretches for golfers. Phys Sportsmed 1995;23(4):87-88

Remember: This information is not intended as a substitute for medical treatment. Before starting an exercise program, consult a physician and/or physical therapist.

-Rezwan B. Jiwa PT MCPA

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