A message from Josh Barney, DC, Managing Chiropractor, Carpenters Wellness Center Chiropractic Team

With summer in full swing, many are becoming more active with various recreational activities. Golf is one of the most common of these activities. As with any activity that involves repetitive motion and often explosive movements, training and preparation are helpful to prevent injury.

According to the British Journal of Sports Medicine, amateur golfers have a lifetime injury prevalence of 57% while playing golf. Research also shows that the more golf a person plays, the higher their risk of injury. Injuries are most reported within the lower back, neck, shoulder, elbow, and hand/wrist. Poor form, flexibility, and muscle strength can be factors that may lead to injuries while playing golf.

72% of PGA golfers utilize chiropractic care regularly to treat various musculoskeletal injuries throughout the body, improve their flexibility, and help to prevent future injuries from occurring. Golfers such as Tiger Woods, Rory McIlroy, and Jordan Spieth rely on chiropractic care to keep them at the top of their game.

“Chiropractic care, with a goal of achieving better postural balance and injury prevention, has been invaluable to my health, performance and success.” – Jordan Spieth, Professional Golfer

“Being a Chiropractic patient has really helped me immensely…lifting weights and seeing a Chiropractor on a regular basis has made me a better golfer. I’ve been going to Chiropractors for as long as I can remember. It’s as important to my training as practicing my swing.” – Tiger Woods, Professional Golfer

Below are a few tips to decrease your risk of injury next time you’re out on the course. Activities like jogging in place and jumping jacks are great pre-golf exercises. Do a few easy swings with your club to warm up the muscle groups. Here are some stretches that you can perform on the course prior to your next round. If you experience significant pain with these stretches, then discontinue immediately. This may be a sign of an underlying issue that may need to be addressed by a member of the Chiropractic Team at Carpenters Wellness Center.

Hip Flexor Stretch

• Begin in a staggered stance position with your hands resting on your hips and the leg you are going to stretch positioned behind your body.
• Keeping your back straight and upright, squeeze your buttock muscles and slowly shift your weight forward until you feel a gentle stretch in the front of your hip.
• Make sure to keep your hips and shoulders facing forward and do not arch your low back during the stretch. Use a golf club or a nearby bench to keep your balance.
• Hold for 15 seconds. Repeat twice on each side.

Side Bending Stretch

• Begin in a standing upright position with your arms clasped straight overhead or holding a golf club near each end with your hands.
• Slowly lean toward one side until you feel a stretch and hold.
• Make sure to keep your hips level and maintain your balance during the stretch. Do not let your trunk bend forward or backward.
• Hold for 15 seconds. Repeat twice on each side.

Trunk Rotation

• Begin sitting upright on a bench or golf cart with your arms crossed over your chest.
• Slowly rotate your trunk to one side, then return and repeat the rotation on your other side.
• Make sure to stay upright throughout the exercise and do not bend forward or backward.
• Hold for 15 seconds. Repeat twice on each side.

Seated Piriformis Stretch

• Begin sitting upright on a bench or golf cart with one ankle resting on your opposite knee.
• Slowly lean forward, gently pressing down on your bent leg with your hands until you feel a stretch along the underside of your thigh.
• Make sure to keep your back straight as you bend forward.
• Hold for 15 seconds. Repeat twice on each side.

Wrist Flexion Stretch

• Begin in a standing upright position with one arm in front of your body, palm facing the floor.
• With your other hand, bend your wrist downward until you feel a stretch.
• Make sure to keep your elbow straight and try not to apply too much pressure, this should be a gentle stretch.
• Hold for 15 seconds. Repeat twice on each side.

Wrist Extension Stretch

• Begin in a standing position with one arm in front of your body, palm facing the ceiling.
• With your other hand, apply a gentle downward pressure on your fingers, bending your wrist and keeping your elbow straight.
• You should feel a stretch in your wrist. Try not to apply too much pressure, this should be a gentle stretch.
• Hold for 15 seconds. Repeat twice on each side.

In addition to these stretches, it’s important to utilize a proper training program that focuses on improving flexibility, strength, and correction of faulty swing mechanics.

If you’re currently suffering from back pain, neck pain, other joint pain, headaches, sciatica, or simply stiffness and flexibility issues, then the Chiropractic Team at Carpenters Wellness Center is here to help. No referral is needed to see one of our chiropractors. We look forward to meeting with you soon to keep you in the game!

To schedule an appointment with a Carpenters Wellness Center chiropractic provider, please call 314.955.WELL (9355).