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Golf: Get in the game without the pain
Thursday, 07 October 2010 11:38

Whether you’re getting ready for the islands’ amateur cup or just enjoying hitting a few balls after work, stretching can prepare your body for the game of golf.

“Golfers tend to not take the time to prepare their bodies for the unique posture twists and torques of the swing,” resident chiropractor Dr. Craig Zavitz says. “It is important to take the time to warm up in order to prevent unnecessary injury.”

Here are a few easy stretching techniques from the Ontario Chiropractic Association that can help you get in the game without pain.

Side bending stretch
1. Stand with feet shoulder-width apart.
2. Hold the golf club above your head with your arms straight.
3. Slowly bend to one side without rotating, until you feel a stretch in the side of your back.
4. Hold for 15 seconds and repeat twice for each side.

Quadriceps stretch
1. Using a golf club for balance, bend your right knee and hold your right foot with your right hand. Keep your thighs together, and your right knee pointing toward the ground.
2. Pull your abdominal muscles in and maintain a straight back.
3. Hold for 15 seconds and repeat two times for each side.

Hamstring stretch
(Avoid this stretch if you have back problems.)
1. Stand with your feet shoulder-width apart.
2. Reach your hands to the sky.
3. Then, bending at the waist, reach toward your toes.

Forearm stretch
1. With your arm straight out in front of you and palm facing upward, gently pull your fingers back with your other hand. Do not let your shoulder rise up.
2. Next, with your arm straight out in front of you and your palm facing down, point your hand to the ground. Gently pull the back of this hand toward you with your other hand.
3. Hold each position for 15 seconds and repeat with other arm.

Knee to chest stretch
1. Stand with your feet shoulder-width apart.
2. Using both hands, pull one knee into your chest.
3. Hold for 30 seconds.
4. Repeat with the other knee.

Back of the shoulder stretch
1. Place your right hand on your left shoulder.
2. Gently pull your right elbow across your body toward your left shoulder.
3. Hold for 15 seconds and repeat on the other side.

Shoulder stretch
1. Hold the shaft of a golf club with both hands vertically behind your back.
2. Gently pull the club up with your top hand until you feel a slight stretch in the shoulder of your lower arm. Hold for 15 seconds.
3. Gently pull the club down with your bottom hand until you feel a stretch in the top shoulder and arm.
4. Hold for 15 seconds.
5. Reverse hand positions and repeat.

Squat
(Avoid this stretch if you have knee problems.)
1. Start from a standing position with your feet shoulder-width apart.
2. Squat down, trying to keep your heels flat on the ground.
3. Hold for 30 seconds.

Dr. Zavitz will be on island Oct. 14-23 taking appointments at the InterIsland Health Centre behind the Grace Bay Pharmacy.
 

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