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Here are articles that I periodically release. Feel free to browse through them and contact me if you have any questions.
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Golfer’s Tips

 

  1. Before and after you do any strengthening exercises you want to warm up with some dynamic stretches. Here are some examples:
    • Side bending works the muscles on the sides of your back and hips
    • Hip rotation stretches several muscles in your hip, pelvis and thigh region
    • The hamstring stretch works the large muscles at the back of your thighs
    • Back extension helps the muscles that bend your spine backward, while back rotation stretches the muscles that rotate your spine and shoulder muscles
    • The shoulder stretch works shoulders and upper arms
    • Hip flexor stretches are also important for your quadriceps and psoas muscles
  1. Muscles strengthening exercise can make your body stronger and more flexible
    • Wrist strength is very important during the impact phase of a golf game
    • Strength in rotating the upper arms in either direction is important throughout the golf swing
    • To improve form and strength in your golf swing, practice good posture by concentrating on using your abdominal and back muscles
    • Rowing strengthens the muscles of your upper back and shoulders
    • Pull-downs also work the shoulder and upper-back muscles
  1. When taking clubs out of your vehicle, bend your knees, slightly curve your spine, and gently lift the golf bag out of the vehicle.
  1. Warm up for your first swing. Make sure you stretch.
  1. Bend your knees and use a golf club for support before stooping for the ball, or when preparing to tee off.
  1. Ensure that you use correct posture and spinal angles when driving and putting.
  1. Stretch to cool down after your game.

For more information, see Dr. Kim Baker.

 

Chiropractic Tips & Advice To Improve Your Golf Game & Save your Back

 

Many athletes, including golfers, go until they get hurt, then look for help. Back pain is a warning sign that there is an underlying problem responsible for a symptom that will likely get worse. As a doctor of chiropractic I look for the cause of the symptom and help reduce the likelihood of future injury.

If you take the chiropractic approach, you're in good company. Some of the best golfer’s in the world have said that lifting weights and visiting their chiropractor regularly make an immense difference in their game. Here are some simple measures to help you avoid back pain or injury and improve your game:

  • Purchase equipment that fits. Don't try to adapt your swing to the wrong clubs: A six-footer playing with irons designed for someone five inches shorter is begging for back trouble. 

  • For the women in golf: If you have "inherited" your husband's or significant other's golf clubs, they might be difficult for you to use. Not only are the clubs often too long, but the shaft is often not flexible enough for a woman's grip. Women typically play better with clubs that are composed of lighter, more flexible material, such as graphite.

  • For the men in golf: It is a good idea to spend some extra time performing dynamic stretches-before and after your game-to increase your trunk flexibility. While men are traditionally stronger than women, they usually aren't as flexible. Men need to improve their flexibility to maintain a more even and consistent swing plane and thus improve the likelihood of more consistent performance.

  • For senior golfers: If you show some signs of arthritis in the hands, consider a larger, more specialized grip for added safety and performance.

  • For all golfers: For some, scores may not be as important as enjoying the social benefits of the game. Having clubs that are comfortable will increase the chances of playing for a long time without significant physical limitations.
     
  • Take lessons. Learning proper swing technique is critical. At the end of the swing, you want to be standing up straight; the back should not be twisted. 

  • Wear orthotics. These custom-made shoe inserts support the arch, absorb shock, and increase coordination. Studies show custom-made, flexible orthotics can improve the entire body's balance, stability and coordination, which translates into a smoother swing and reduced fatigue. While the upper part of a shoe may score style points, what the foot rests on affects your game. For further information on orthotics please speak with Dr. Baker. 

  • Avoid metal spikes. They tear up greens and can increase stress on the back. Soft shoes or soft spikes allow for greater motion.

  • Warm up before each round. Stretching before and after 18 holes is the best way to reduce post-game stiffness and soreness. Take a brisk walk to get blood flowing to the muscles; then do a set of stretches. To set up a stretching and/or exercise routine, see Dr. Baker who can evaluate your areas of tension and flexibility.

  • Pull, don't carry, your golf bag. Carrying a heavy bag for 18 holes can cause the spine to shrink, leading to disk problems and nerve irritation. If you prefer to ride in a cart, alternate riding and walking every other hole-bouncing around in a cart can also be hard on the spine.

  • Keep your entire body involved. Every third hole, take a few practice swings with the opposite hand to keep your muscles balanced and even out stress on the back.

  • Drink lots of water. Dehydration causes early fatigue, leading you to compensate by adjusting your swing, thus increasing the risk of injury. Don't smoke or drink alcoholic beverages while golfing, as both cause loss of fluid.

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“Every human being is the author of his own health or disease.”

Hindu Prince Gautama Siddharta

 

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