Tennis, hockey & soccer all deal with many acute traumatic injuries, but what about golf? Injuries in golf for amateurs are most often caused by the repetitive stress of practice and play. The lower back is the one area that deals with a lot of stress. Severe lower back pain is therefore listed as one of the top golf injuries. The golf swing creates compressive & shear forces on the spine, no matter which swing method or style you have. The spine is exposed to the peak compressive load of 8 times bodyweight during the swing!!
To put things into perspective:
During a typical 18 holes round, a golfer:
Takes approx. 10.000 steps
Makes over 100 high impact unilateral explosive spinal rotations
Leans over an average of 40 putts
Only plays 18 shots on a flat even ground
Bends down an average of 50 times
Burns ± 800-1500 kcal
Has a heart rate of ± 90 to 140 bpm
I GUESS WE CAN ALL AGREE, GOLF IS MORE INTENSIVE THAN WE ARE TOLD! That’s the reason why so many golfers take paracetamol or ibuprofen on the course :( or even worse, sitting at home injured not able to play. But lower back pain can be prevented!
Give your spine some well deserved TLC (tender loving care). The cat & cow mobility exercise (see below) is fantastic to bring back balance and neutralise the spine & big muscles of the torso. Think of it as a movement flush or reset. Through this, you will release tension that’s been accumulated during the round while nurturing your spine.
Do this exercise after every round for about 1 to 2 minutes, moving slowly in and out of the poses with awareness while aligning the body carefully & breathing deeply. You're not forcing the stretch but gently reaching towards opening up where you once were stuck. Make one continuous movement out of the full exercise.
Just to remind you that, whether you’re thinking about trying golf fitness for the first time or have been returning to golf fitness programs frequently, my Fundamental Routines online training course will inspire you to go deeper and train smarter.
But don't take my word for it, here's what Sandra Gal, LPGA PRO experienced:
“I absolutely love Liesbeth’s golf program. It’s the perfect combination of strength, stability, relaxation and activation paired with a very mindful approach. Her direct and simple way makes it easy to follow the program and build a resilient body for golf. Totally enjoyed and recommend it!” Sandra Gal, LPGA PRO
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