Functional Exercises for Golfers
Golfers often face low back pain during the summer months due to the increase of spinal rotation that occurs during the perfect swing. If you’re a golfer you have probably felt this at one time or another.
Performing these exercises every other day will help decrease your chances of low back injury and promote a healthy spine, keeping you in the game!
1. Begin by standing upright, grasping a 5- to 10-pound medicine ball.
2. Raise the medicine ball to chest level with your elbows bent.
3. Lift your left leg up, bending at both the hip and knee, and step forward with the left foot into a lunge position. Plant the left leg on the floor, toes pointed forward, and torso upright.
4. Lower your hips to the floor by bending both knees, until the left thigh is parallel to the floor.
5. At this rotate your shoulders to the left and then to the right.
6. Once complete, return to the starting position, then step into a lunge position using the opposite leg, repeat for 8-12 repetitions
1. Grasp elastic tubing above hip level. Place the feet wider than shoulder width, knees bent and torso upright.
2. Step 3-4 feet away from the tubing attachment to create tension.
3. Allow your hands to move to the sides of your body when stepping away from the tubing attachment.
4. Rotate your shoulders and hips in the direction opposite of the tubing attachment, pulling the arms across the front of your body. Continue to rotate at a high rate of speed until the shoulders are completely rotated in the opposite direction, and your hands are on the opposite side of your body.
5. Return to the starting position and repeat for 10 to 12 repetitions.
6. Switch to your opposite side and repeat
NOTE: These exercises are intended for a healthy back, and should not be attempted if injury is present. Should injury or pain arise discontinue use and consult your healthcare provider.
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