Exercises to Prevent Common Golf Injuries
To those who don't play, golf seems like a low impact sport. But golf provides a real
physical workout and arm and lower back pain and injuries are common among golfers. The
American Academy of Orthopaedic Surgeons recommends some preventive exercises so golfers can
protect themselves against injury.
To avoid golfer's elbow, suggests these simple
exercises to help build up your forearm muscles.
Squeeze a tennis ball
Squeezing a
tennis ball for five minutes at a time is a simple, effective exercise that will strengthen
your forearm muscles.
Wrist curls
Use a lightweight dumbbell. Lower the weight to
the end of your fingers, then curl the weight back into your palm, followed by curling up your
wrist to lift the weight an inch or two higher. Perform 10 repetitions with one arm, then
repeat with the other arm.
Reverse wrist curls
Use a lightweight dumbbell. Place
your hands in front of you, palm side down. Using your wrist, lift the weight up and down.
Hold the arm that you are exercising above your elbow with your other hand in order to limit
the motion to your forearm. Perform 10 repetitions with one arm, then repeat with the other
arm.
These simple exercises can help strengthen lower back muscles and prevent
injuries.
Rowing
Firmly tie the ends of rubber tubing. Place it around an object
that is shoulder height (like a door hinge). Standing with your arms straight out in front of
you, grasp the tubing and slowly pull it toward your chest. Release slowly. Perform three sets
of 10 repetitions, at least three times a week.
Pull-downs
With the rubber tubing
still around the door hinge, kneel and hold the tubing over your head. Pull down slowly toward
your chest, bending your elbows as you lower your arms. Raise the tubing slowly over your
head. Perform three sets of 10 repetitions, at least three times a week.
