When's the next time you're hitting the links? Are you someone who warms up first, or do you just step up to the the tee and start swinging away?
Recent studies show that an active warm up compared to a static warm up has added benefits such as increased muscle activation, reduced injury rates, and improved performance. More so, an active (or dynamic) warm up needs to be specific to the particular sport you are about to participate in so your muscles will be prepared for the task at hand during the event.
Check out the following stretches and exercises to help improve your warm up routine!
Exercise #1: Shoulder CARs (Controlled Articular Rotations)
Once you’re set and rigid, drive your finger tips of one hand toward the floor, then start and slowly pull that arm upward. Make sure that as you flex at the shoulder that your shoulder blade moves with your arm. As you find your fully flexed position, turn your arm over and find the biggest possible range “behind” you. Now you’ll just simply reverse the process back to the starting position. Repeat each side 3 times.
Exercise #2: Baseball Swing
Simply put, swing a club or training club to warm up the oblique sling of musculature utilized in the golf swing. I typically recommend 25% of power, this is just an active stretch to the muscle groups surrounding the shoulder, shoulder girdle, mid back, and low back. Repeat 3-5 times.
Exercise #3: T/S Rotation
Assume a normal golf posture stance with your arms crossed over your chest. The feet should be approximately shoulder width apart. Do not move the lower body while trying to rotate the upper body (torso) back and forth in a slow and controlled fashion. Rotate side to side 3-5 times.
Exercise #4: T/S Extension
Grab a club, step back and hinge your hips back allowing the arms to come overhead forcing your mid back into a extended position. Hold position for 3-5 seconds and repeat 3-5 times.
Exercise #5: Pelvic Tilt
Assume a normal golf posture stance with your arms crossed over your chest. Once the starting position has been established, tilt your pelvis anteriorly or towards the front. Once accomplished, tilt the pelvis posteriorly or backwards. Repeat 3-5 times.
Exercise #6: Hip CARs (Controlled Articular Rotations)
Internally rotate one leg and pull that leg as far into flexion as possible. Once you have reached the maximum movement, internally rotate again and extend through the hip as far as possible as you lower the leg to the ground. Now you’ll simply reverse the process back to the starting position. Repeat each side 3-5 times.
Have any questions? Experiencing pain because of your sport? Come on in for a proper evaluation and treatment specific for your needs.
Dr. Kristen + Dr. Dalton