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Archive for the ‘Golf Fitness’ Category

Pre-Golf Warm Ups: Why You Should Never Swing a Cold Arm

Have you ever seen a pitcher come to the mound, fresh from the dugout without taking a single second to stretch and warm-up? No, you have not. And hopefully you do not see a golfer coming straight out of the clubhouse and teeing up in the same way. More importantly, let’s hope that is not your usual practice. Golf is a sport, just like baseball, tennis or football and the same concepts apply: you have to be fit, and you have to warm up before you get started. Unless you want your first round of golf to be your last round as well, make sure that you stretch your muscles and do an adequate warm-up before blasting that first ball. It is also in your best interest to understand a little bit about what golf can do to your body, and what body parts are most important to your golf game.

Most golfers know that they will be using their upper bodies during their swing, and their lower bodies between each shot, but they may forget that their abdominal region is one of the most important factors of their game. A strong core will give you balance and power for your swing, but will also protect your lower back during the actual swinging action. The weaker your core is allowed to become, the more potential risk there is for back injuries, sometimes serious enough to keep you not only off the links, but off of your feet for days.

Consider yoga as part of your golf game. Keeping your back and shoulders loose and limber will help your swing not only to be strong, but safe as well. Some yoga programs can be modified and adapted for specific sports and are well worth looking into. Also do some strength training, especially those moves that target your shoulders, upper back, biceps, triceps and forearm muscles. Along with working with weights, make sure that you are doing some flexibility moves as well. Follow your new routine at least three times per week, adding more as you increase your strength and flexibility. As always, make sure you consult your doctor before beginning any fitness routine.

There are many programs available, either on video, in books or on the Web, so make sure to find the right one for you and stick to it. Learn each of the stretches and do them in a mirror to make sure that you are keeping to proper alignment and form. Do each of the stretches for the recommended amount of time, but keep in mind that stretches should not be painful. If there is any pain, back off of the stretch and consider whether you were doing the move correctly, or trying to go too far with the stretch before your muscles are warmed properly. Remember golf is supposed to be a fun way to maintain your fitness, but nothing is enjoyable if it leaves you injured. Take the extra time to stretch and warm-up properly, so that you can enjoy your game and play to the best of your own ability.

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Post-Golf Exercises: Keep the Score Low, and Tell the Sore, No

You just had your best round of golf ever. You high five everyone on the way to the locker-room, you quickly shower and change clothing, toss your gear into your trunk and head out. You make a quick stop at the store and pick up a loaf of bread and a gallon of milk and then return home. You come in, put the groceries away and then fall into your recliner chair and take what you think is a well-earned nap. An hour later, you wake and begin to stand up, only to realize that you are so sore you can barely move. Thinking back, you try to figure out what could have caused this amount of pain, and wonder- could this be from golf?

If you did not stretch after golf, the likelihood is very likely. For your next golf game, make sure that you stretch before hand to prevent injuries during, and then keep in mind some exercises for afterward for the same reason. These should not be full on, heavy-duty exercises, you did just play golf after all, but should stretch and release the lactic acid that builds in your muscles when they work hard. Don’t let anyone tell you differently, golf is hard work and you will feel it if you do not take the necessary precautions.

If you have a regular yoga practice, you can use that as your post-golf exercise routine, but it you do not, then you can use some very simple stretches and moderate yoga poses to relax and release your most worked muscles.

To release tension and muscle strain in your shoulders and upper back:
Downward facing dog:  Long considered one of the very best shoulder stretches in yoga, down dog is easy to learn and feels amazing once you master it. Start with your feet about shoulder’s width apart, and place the palms of your hand on the floor, under your shoulders. If you have tight hamstrings, you will have to modify by either using a pillow beneath your hand, or by bending your knees slightly. Your aim will be to be in the pose with straight legs. Keep your breath even and natural, and imagine your tailbone pointing toward the ceiling. To come back out of the pose, walk your hands back toward your legs and then straighten up.

To release your hamstrings and upper thighs:
Lie on your back and bend your left knee. Cross your right leg over the left knee and then slide your hands around the bent knee- your legs should resemble a figure four. Pull your bent knee toward your chest until you feel the stretch, stopping before there is any sensation of pain. Hold for several seconds, and then release and switch legs.

To release your calf muscles:
Step up on a ledge or the edge of a rolled towel, or small pillow. Come way up onto your toes and hold, feeling the calf muscles contract fully. Hold the position for several seconds and then release, feeling those muscles relax. Repeat several times.

To release your ankles:
Sit on a chair, sliding forward until your feet can plant firmly and flatly on the ground. Using a tennis ball, roll the ball under your right foot, drawing each letter of the alphabet on the floor. Repeat with left foot. (This will also work your feet and feels terrific.)

One final lower body stretch:

Sit on your bottom, placing the soles of your feet together in front of you. Holding onto the outer edge of your feet with the palms of your hands, imagine that your legs are the wings of a graceful butterfly, and flap up and down several times. Do not concern yourself with how big the movement is, nor with how close to the ground you can get your legs at first. Eventually, you will be able to get your legs flat to the floor without strain or pain. Do not force it, just let your body work itself into it slowly.

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Golf Exercises:  Keeping Yourself Fit So That You can Play

You buy the finest clubs, custom sized to fit your frame and swing style. You have an Italian leather golf bag, and always wear the latest golf fashions. Every holiday, birthday and other gift giving occasion is a time for your family to buy you some golf related accessory or doodad, but what about the most important part of your golf game? Of course, that is your own body. The best clubs, tees and clothes will do you no good at all if you are not healthy enough to pick your golf bag up and get out the door.

No matter what kind of golfer you are, from beginner to advance, you must be physically fit to play. Of course, that is true no matter what sport you play. Golf can be a major danger to your shoulders, hips and lower back if you are improperly conditioned. Make sure that you are physically ready to head out for the course, and consider sticking to nine holes of golf until you are stronger and in better shape.

So, what exercises should you perform to not only keep you healthy and strong, but to help with your golf game as well? Keep in mind the main muscle groups worked during a round of golf and that will give you a basic idea. Also plan to do exercises to build your stamina/endurance, as well as to strengthen your cardiovascular system as well. You are already well aware that there is a lot of walking involved in a golf game- so start there. Make sure that you are logging time either on the treadmill or better yet, in the fresh air of nature. Aim to work yourself up to at least five miles per walking session, but build slowly. If you can handle a five-mile walk with relative ease, then either add distance, hills or speed to the walk. Keeping your heart strong is very important.

Strength training is important as well, not only to keep your weight down, (muscle has a higher metabolism than fat) but also to protect the body parts that you use during your golf game. You know that you use your shoulder and other upper body muscles during your swing, but your core and leg muscles come into play as well. Do not focus just on your upper body; you need to work every muscle group in your body to keep yourself in good golfing condition. Do not automatically assume that you need to need to heft super heavy weights to properly work your muscle groups, some of the smaller working muscles can become nicely conditioned with lower weights, lifted at higher reps.

Along with cardio and strength work, you must make sure to work your abdominal muscles as well. Your core gives you balance and stabilization during your stance, your swing and your follow through. A strong, well-toned core will also protect your lower back from injury.

Finally, consider adding stretching and flexibility exercises to your golf fitness routine. Stretching will warm your muscles up before golfing, and can be used to release any tension and built up lactic acid in your muscles after your round is complete. Flexible muscles are less prone to overstretching and injury and will also help with stability and movement.

A lot of what I’ve been able to accomplish in golf is the direct result of becoming physically stronger.  – Tiger Woods

I practice less golf, and I spend more time in the gym. But I know that if my body is in good shape, I’ll be able to swing the club the way I want to.  – Annika Sorenstam

I’ve worked so hard with my golf swing through the years. Once your golf swing comes to a point where you can’t improve it anymore, all you do is just repeat it. My workout kind of elevated that. I’m much stronger with the shots I’m hitting. I’m driving the ball farther than I ever have, which tells you something. It’s a lot of equipment, but also me. My trainer has done great work with me. I’m looking forward to the off-season now. I’m going to work much harder and get much stronger. Look out, I’m not done yet.  – Vijah Singh (based on an interview in 2002)