Harper Lin
Golfing is a low-impact exercise, but the repetitive motion of swinging a club can cause pain and injury, especially in the arms and back. Golfers often strain their back muscles, so it is important to stretch before and after playing a round. To reduce rotation and strain in your lower spine, focus on increasing the range of motion in your upper spine and hips. Osmak recommends stretching throughout the day and warming up with some light cardio before playing golf. This article will explore some simple back stretches for golfers.
How to stretch your back after playing golf:
| Characteristics | Values |
|---|---|
| Stretch type | Back stretches |
| Who is it for? | Golfers |
| When to stretch | Throughout the day, before and after playing a round of golf |
| Warm-up | Light cardio, brisk walk, stationary bike |
| Soft-tissue work | Foam rolling, massage gun |
| Stretch for | Lower back, hip flexors, spine, pelvis, thighs, shoulders |
| Equipment | Pillow, wall, bench/chair |
| Stretch duration | 3-5 seconds, 30 seconds, 2 minutes, 10 repetitions |
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What You'll Learn
Stretching to prevent lower back issues
Golfing involves a lot of strenuous and repetitive motion, which can cause serious stress and strain on the lower back. To prevent lower back issues, it is important to stretch throughout the day, as well as before and after playing a round of golf. Here are some effective stretches to prevent lower back issues:
Hip Flexor Stretch
The hip flexor stretch is deemed "the most important lower back stretch you can do" by Dr. Daniel Aronov. This stretch requires no equipment and can be done for a few minutes every day. It helps to loosen the hip flexors, which are attached to the spine, and prevent them from pulling on the lower back. This, in turn, improves flexibility and reduces lower back pain during a golf swing.
Thoracic Spine Stretch
To perform this stretch, lie on your left side with a pillow between your knees. Pull your knees towards your chest and extend your arms on the floor in front of you. Peel your right hand across your chest as you rotate your upper back, ending with your right arm extended and your right shoulder close to the floor. Hold this position for 3 to 5 seconds and repeat 10 times on each side. This stretch helps to reduce rotation and strain in the lower spine by increasing the range of motion in the upper spine and hips.
Chair Stretch
For this stretch, you will need a chair or bench. Stand with your back facing the chair, feet shoulder-width apart. Hold the back of the chair and take a step back until your arms are extended. Lower your upper body while keeping your back straight. Continue until you feel the stretch in your armpits. Hold for 30 seconds and repeat 2 to 5 times on each side. This stretch helps to relieve tightness in the hips, thighs, and back, improving your ability to rotate your body during a golf swing.
Hip Stretch
Sit up straight on a chair, bench, or the floor. Place your left ankle on top of your right thigh and plant your right foot on the ground. Move your torso forward, bending at the waist. Continue until you feel the stretch in your left hip. This stretch helps to relieve tightness in the hips, improving your ability to rotate your body during a golf swing.
It is also recommended to warm up with some light cardio before stretching to increase blood flow and improve flexibility. Additionally, foam rolling or using a massage gun can help to release tension in the muscles surrounding the hips and knees, further enhancing your range of motion.
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Relieving golfer's elbow
Golfing is a low-impact exercise, but the repetitive motion of swinging a club can cause pain and injury to the arms and back. This pain can also radiate to other parts of the body due to the full-body movement of a golf swing. One such condition is golfer's elbow, a form of tendonitis that causes pain and inflammation in the tendons connecting the forearm and elbow.
Golfer's elbow usually affects the dominant arm, and symptoms can take weeks or months to develop. They might start with pain in the inner elbow that seems worse in the morning. Other symptoms include:
- Pain in the wrist, elbow, and forearm
- Chronic pain
- Weakening of grip
There are several treatments for golfer's elbow:
- Rest for a few days when symptoms are severe. Take a break from any movements that cause pain.
- To prevent swelling, elevate your elbow above your heart.
- Use a heating pad or ice pack on the affected area. Wrap it in a towel to avoid direct contact with the skin.
- Take acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs) to relieve pain.
- Natural options for pain relief include turmeric, willow bark, and cloves.
- Massage to stimulate nerve endings and pressure points to promote healing and reduce pain.
- Extracorporeal shock wave therapy to stimulate blood flow and encourage healing.
- Corticosteroid injections for short-term symptom relief.
- Platelet-rich plasma (PRP) injections to reduce pain and improve function.
- Prolotherapy to jump-start the body's healing process.
- Botulinum toxin (Botox) injections to block nerve signals and reduce pain.
- Ultrasound-guided percutaneous tenotomy to repair tendon damage.
- Transcutaneous electrical nerve stimulation (TENS) to relieve pain.
- Surgery, but this is rare and only recommended if other methods have not worked over six to 12 months.
In addition to these treatments, there are exercises that can help relieve golfer's elbow:
- It is recommended that you stretch before and after every round of golf, as well as on your days off, to improve your game and reduce injuries.
- Stretching throughout the day can also help prevent lower back issues related to golfing.
- Warm up with some light cardio if possible, such as using a stationary bike or taking a brisk walk.
- Do some soft-tissue work, either by foam rolling or using a massage gun, to increase your range of motion and allow you to stretch more deeply.
- Focus on increasing the range of motion in your upper spine and hips to reduce rotation and strain in your lower spine.
- Lie on your left side with a pillow between your knees. Pull your knees to your chest and extend your arms on the floor in front of you. Peel your right hand across your chest as you rotate your upper back, ending with your right arm extended and your right shoulder close to the floor. Hold for 3 to 5 seconds and repeat 10 times per side.
- Face the back of a bench or chair and take a step back until your arms are extended. Lower your upper body, keeping your back straight, until you feel the stretch in your armpits. Hold for 30 seconds and repeat 2 to 5 times on each side.
- Sit up straight on a bench, a chair, or the floor. Put your left ankle on your right thigh and plant your right foot on the ground. Move your torso forward, bending at the waist, until you feel the stretch in your left hip.
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Increasing hip mobility
Golfing involves strenuous motion that can put serious stress on the lower back. This is why lower back issues account for 25% of all golf injuries, with incidence rates of up to 54% reported.
The hips play a pivotal role in the golf swing, and learning to properly use them can lead to better shots and fewer injuries. If the hips rotate less than they should, the lower back, which is designed to flex and extend, is forced to compensate with rotation and absorb excess stress and torque. This can cause discomfort and reduce your ability to generate the required rotational force for a powerful golf swing.
To increase hip mobility, try the following exercises:
- With the left knee down on the ground and the right in front of you at a 45-degree angle, rock forward into the right knee, then return to the starting position. Complete 2 sets of 8 reps on each side. You can also perform this exercise with the raised knee open directly to the side.
- 90/90 stretch: Sit on the floor, place one leg in front of you at a 90-degree angle, and your other leg out to the side at a 90-degree angle. Use your hips to sit up tall over your front leg, using your hand for support as needed. Sit back down and rotate to the other side, so that the leg that was out to the side is now in front. Repeat this 10-12 times.
- Sit up straight on a bench, a chair, or the floor. Put your left ankle on top of your right thigh. Plant your right foot on the ground. Move your torso forward, bending at your waist. Continue until you feel the stretch in your left hip.
It is also important to warm up before stretching. Try some light cardio, such as a stationary bike or a brisk walk. Then, move on to some soft-tissue work, either by foam rolling or using a massage gun.
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Reducing rotation and strain in the lower spine
Golfing involves a lot of strenuous motion that can put serious stress on the lower back. The rotational aspect of the golf swing plays a key role in lower-back strain. While some parts of the body should rotate when you swing, like your ankles, hips, and upper (thoracic) spine, your lower (lumbar) spine should not rotate.
To reduce rotation and strain in your lower spine, focus on increasing the range of motion in your upper spine and hips. Osmak recommends stretching throughout the day, as well as before and after playing a round of golf. Before stretching, warm up with some light cardio if possible. You can then move on to some soft-tissue work, either by foam rolling or using a massage gun.
- Lie on your left side with a pillow between your knees. Pull your knees to your chest. Extend and stack your arms on the floor in front of you. Peel your right hand across your chest as you rotate your upper back, ending with your right arm extended and your right shoulder on or close to the floor. Hold for 3 to 5 seconds and repeat 10 times per side.
- Place your hands on your hips or clasp them in front of your chest. Stand with your back facing a bench, feet hip-width apart. Bend your right knee and rest the top of your right foot on the bench. Engage your right glute. Bend the left knee, being careful to keep it aligned over the left ankle.
- Sit up straight on a bench, a chair, or the floor. Put your left ankle on top of your right thigh. Plant your right foot on the ground. Move your torso forward, bending at your waist. Continue until you feel the stretch in your left hip.
- Reach your hands into the air above your head and keep your elbows straight. Drop each arm towards the floor, aiming to touch the thumb to the ground. Hold for a couple of seconds and then repeat on the other side and then with both arms.
- Brace your core and slowly row your hand to your side. Repeat on the other side. To increase the load, you can use dumbbells and you can also mix it up by lifting one foot at a time.
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Shoulder external rotation stretch
Golfing is a low-impact exercise, but the repetitive and strenuous motion can cause pain and injury, especially in the arms and back. To prevent this, it is important to stretch before and after a game of golf. One such stretch is the shoulder external rotation stretch, which can help restore shoulder flexibility and relieve pain.
This stretch targets the infraspinatus muscle, which is responsible for creating external rotation of the shoulder joint and guiding the motion of the humerus on the shoulder blade when lifting overhead. Strengthening this muscle can improve performance and help prevent injury.
- Stand with your arms elevated, pointing your hands toward the ceiling, until your triceps are parallel to the ground.
- With your elbows at your sides, push your wrists outward into a band until your forearms are parallel to the ground.
- Hold this position for the desired duration.
This is an isometric exercise, meaning it involves a static hold. You can adjust the difficulty by performing this stretch in different positions. For example, you can place your elbow at your side, around the crease of your hips, with your hand and the weight touching your stomach.
By incorporating this stretch into your routine, you can improve your shoulder health and maintain a pain-free range of motion.
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Frequently asked questions
Golfing involves a lot of strenuous and repetitive motion, which can put serious stress on the lower back and cause pain and injury. Stretching after a workout can help to reduce the chance of injury and relieve any pain.
HSS exercise physiologist Jamie Osmak recommends stretching throughout the day, as well as before and after playing a round of golf. Before stretching, you should warm up with some light cardio, such as a brisk walk or a stationary bike ride. Then, you can do some soft-tissue work with a foam roller or a massage gun.
One stretch recommended by Osmak involves lying on your left side with a pillow between your knees, which you then pull to your chest. Extend and stack your arms on the floor in front of you, then peel your right hand across your chest as you rotate your upper back, until your right arm is extended and your right shoulder is on or close to the floor. Hold for 3 to 5 seconds and repeat 10 times on each side. This stretch targets the hips and upper spine, which are key areas of rotation during a golf swing.
Golfers can also experience pain in their elbows due to the repetitive motions of a golf stroke. To alleviate this pain, you can try the wrist flexor stretch, also known as the golfer's elbow stretch. Extend your left arm in front of you with your palm facing up, then use your right hand to slowly pull back on the fingers of your left hand and press your left elbow up until you feel a stretch.
