Preventing Nagging Golf Injuries - Part 2

This is the second of our two part series designed to prevent those nagging golf injuries. Last week we outlined the basics of flexibility and cardiovascular exercise. This week we are introducing essential strengthening exercises that will provide you with the stability, balance and strength you need to remain injury free this golf season. Before you start, be sure to perform a 5-10 minute warm up and follow the exercises outlined last week.

1. Dumbbell Presses With a Stability Ball

The stability ball is a great addition to your golf workout because as you perform your strengthening exercises the trunk musculature is simultaneously working to balance and stabilize the body. Exercising with a stability ball also demands concentration, which is important when playing a game requiring mental focus, such as golf.

To begin this exercise lie flat with your back on a stability ball and your knees bent at right angles and your feet flat on the floor. Start by holding one dumbbell in each hand with the dumbbells positioned beside your shoulders and slightly above your body. Press the dumbbells up above your chest until your arms are almost straight, bringing them together at the top. Slowly return to the starting position. Use a weight that allows you to perform three sets of 10-15 repetitions. You can take a 20-60 second break between each set depending on your comfort level.

2. Rubber Band Rotator Cuff

This exercise is designed to strengthen the rotator cuff muscles in the shoulder, which helps stabilize the shoulder joint to prevent shoulder injuries and provide a more consistent golf swing.

Standing with good posture, hold your rubber band a little narrower than shoulder width with your elbows beside your waist at approximately a 90-degree angle. Keep your elbows stationary and slowly rotate your hands outward as far as you can. Slowly return to the starting position and repeat for three sets of 10-20 repetitions depending on your comfort level. The exercise should be felt deep in your shoulders. You can take a 20-60 second break between each set.

3. Oblique Abdominal Crunches

If you have a nagging lower back injury, strengthening your abdominals can help to reduce the discomfort you feel when golfing. Strengthening your abdominals can also help to stabilize your trunk muscles helping to keep your body in proper alignment.

Start this exercise by lying flat with your back on the floor. Bend your left leg and place your right ankle on your left knee. Once you are in this position cross your arms over your chest or place your arms beside your head for greater difficulty. Slowly contract your abdominal muscles to raise your shoulder blades off the floor bringing your left shoulder towards your right knee. Make sure to keep your head in line with your body and do not tense your neck or press your chin to your chest. (Hint: keeping your eyes on a spot high on the wall may help you maintain the right position.) You should feel your stomach area, not your neck or lower back. Briefly hold this position then slowly lower yourself back down to the floor. Do 10-12 repetitions to each knee and repeat three times. You can take a 20-60 second break between each set depending on your comfort level.

As the weather improves and you head out onto the golf course remembering these exercises and stretches can help reduce ongoing pain, decrease the chances of new injuries and help your game.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Wide Grip Pull Down to Chest

Take an over-grip on the handle with your hands set 3-5 inches wider than your shoulders on each side. Straighten your arms fully and wedge your knees under the restraint pads provided. Keep your back straight and lean back slightly. Slowly pull the bar down to touch the upper part of the chest. Slowly return the bar to the starting position and repeat.

(Primary muscles: latissimus, rear deltoids, biceps and forearm flexors)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

T-Bar Row Workout

Stand on the small platform provided on either side of the T-bar. With your legs slightly bent, bend over and grasp the handles of the T-bar. Without allowing your torso to lean upward, slowly bend your arms and pull the T-bar up until it touches your chest. Slowly return to the starting position and repeat.

(Primary muscles: latissimus, trapezius, and erectors in conjunction with the rear deltoids, biceps and forearm flexors)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Straight-Arm Pulldowns

Take a narrow overgrip on the handle (your index fingers should be about 6 inches apart). Set your feet about shoulder width apart 1-1.5 feet back from the pulley. Bend your arms about 10 degrees and hold them rounded like this throughout the movement. Bend slightly at the waist and maintain this position throughout the set. At the beginning of the movement, your arms should be extended upward toward the pulley and at a 45-degree angle with the floor. Bring the handle forward and downward in a semicircular arc, until your hands and the bar touch your upper thighs. Return the bar slowly back along the same arc to the starting point. Repeat.

Note: You can also use a rope handle for variation

(Primary muscles: latissimus dorsi, pectorals and serratus anterior muscles)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Seated Cable Row Workout

Grasp the handles and place your feet against the stop bar at the end of the machine seat toward the pulley, and sit down on the seat. Your legs should be slightly bent throughout the set to keep stress off the lower back. Straighten your arms completely and lean toward the pulley to completely stretch the lats. Sit erect and pull the handle toward your lower ribcage, being sure to keep your elbows in close to your sides. As the handles touch your lower ribcage, retract your back to fully contract the lats. Slowly reverse the movement and return to the starting position.

(Primary muscles: latissimus dorsi, trapezius, rhomboids, biceps and forearm flexor muscles)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Reverse Grip Pull Down

Take an under-grip on the handle with your hands shoulder width apart. Straighten your arms fully and wedge your knees under the restraint pads provided. Keep your back straight and lean back slightly. Slowly pull the bar down to touch the upper part of the chest. Slowly return the bar to the starting position and repeat.

(Primary muscles: latissimus, rear deltoids, biceps and forearm flexors)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

One arm Dumbbell Row Back Workout

Place a dumbbell on the floor next to a flat exercise bench. Grasp the weight in the left hand with your right hand on the bench to brace your torso in a position parallel with the floor. Place your right foot forward and your left foot to the rear. Straighten your arm and raise the dumbbell one to two inches from the floor. Keeping the elbow back, slowly pull the dumbbell upward until its inner plates touch the side of your torso. Reverse the movement and return the dumbbell to the starting position.

Note: Try to keep the back flat with the head up during the movement.

(Primary muscles: latissimus, trapezius, rear deltoids, biceps, and forearm flexor muscles)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Good Mornings Barbell Back Workout

Lift a light barbell off the rack and position it across your shoulders behind your neck. Stand straight with your feet about shoulder-width apart, and your toes pointing straight ahead. Keep your legs straight throughout this movement. Slowly bend forward at the waist until your torso is parallel with the floor. Slowly reverse the movement and return to the starting point. Repeat.

(Primary muscles: spinal erectors, gluteus and hamstrings)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Front Wide Grip Wide Chin Workout

Take and overgrip on the chinning bar with your hands set 3-5 inches wider on each side than your shoulders. Straighten your arms completely to stretch your lats. Bend your legs at 90-degree angles and cross your ankles. Use your latissimus dorsi and biceps to pull yourself slowly upward until your chin is above the level of the bar. Concentrate on pulling your elbows both downward and to the rear on each rep. Slowly lower yourself back to the starting point and repeat the movement.

(Primary muscles: latissimus. It also stresses the posterior deltoids, biceps and forearm flexors)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Close Grip V-Bar Chin Back Workout

Place the V-bar over the middle of the chinning bar. Take your grip on the handles of the V-bar. Straighten your arms completely to fully stretch your lats. Bend your legs at 90-degree angles and cross your ankles. Lean backward throughout the movement and slowly pull yourself up to the bar, touching your chest to the handle with your back still slightly arched. Lower yourself slowly back to the starting position and repeat.

(Primary muscles: upper latissimus dorsi complex)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

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