Protect Against Golf Injuries - Lower Body Stretches

The need for reduced body - hips, thighs, and calf muscles - to be a power source in your golf swing may be talked about in more detail in many golf lesson manuals. But what good can be a carefully tuned lower body created for power if it's not working at its maximum before the golfer strikes his initial ball, not on the course but on the driving range? Those large muscles which help power your swing should be warmed up and in top condition to protect against golf injuries to the lower body.



We are going to begin with essentially the most crucial area, the hips, since it is there that the most movement and strain will likely be experienced. With many people the hips give you the initial action towards the ball, and if the hips are "tied up", that is, not free and flexible, the swing is going to be rigid and short of power. So having the hips loose and ready is key. To protect against golf injuries to the lower body, here are some exercises to perform before hitting your first ball.



First, the hip and lower back stretch:



1. In the lunge position, lower the left knee to the floor.

2. Position your right elbow on the inside of the knee.

3. Twist your upper body to the left.

4. Reach your left arm behind you until you feel your lower back stretch.

5. Hold for around 20 to 30 seconds, and then repeat on the other leg.



Here is another excellent exercise for the hips:



1. From the lunge position, drop the left knee to the ground.

2. Raise your arms and hands over your head and look up,

3. Press the hips downward and forward toward the floor until you feel your torso and hip area stretch.

4. After holding this position for 20 to 30 seconds, release and repeat the procedure on the other leg.



There are other excellent workout routines to help keep the hips and torso loose, but these two are among the best.



The kneeling quadriceps stretch is yet another exercise to protect against golf injuries to the lower body:



1. Kneel with one knee on the floor, one other foot planted in front of you.

2. Reach back and tightly grasp the back foot.

3. Gradually lift the foot off the floor toward the buttock and soon you feel a stretch across the thigh.

4. Hold for about 20 to 30 seconds, and then duplicate the process with the other leg



Lastly, this is an excellent exercise to protect against golf injuries in the calf area:



1. Stand about arm’s-length from a wall.

2. Lean forward, placing both hands on the wall about shoulder length apart.

3. Extend one leg behind you with the heel on the ground, the other foot closer to the wall.

4. Lean into the wall with your hips until you can feel the calf stretch in your extended leg.

5. Hold this for about 20 to 30 seconds and change sides.



These are just a few ways golfers can prevent golf injuries to the lower body, and we hope they will assist you in preventing these nagging injuries.  For more information on exercises to prevent golf injuries, click HERE, and please visit our website HERE for more talk about our favorite subject, golf.  Jim O'Connell is a writer and avid golfer living in London.