Golf
Golfers at any level can reap the benefits that stretching can offer to their game. Played by all ages and both genders the sport is growing in popularity.
Injuries in golfers tend to be due to overuse, and poor technique, with both gender and playing ability contributing to the area of injury. The leading side of the body, the one facing up the fairway is more prone to injury compared to the trailing side due the rotational and compression forces applied.
Amateur men tend to apply too much effort into their shots, and as such cause injury to the lower back, elbow, hand and wrists and shoulders. Amateur women are more prone to elbow injuries, especially when striking the ground with the club, the lower back, shoulders and hand and wrists.
In comparison professional golfers of both gender generally suffer overuse injuries to their hands and wrists, lower back, shoulders and elbows.
Using suitable equipment made for you, and correct clothing, (glove and shoes) will help to minimise injuries associated to the sport.
Mobility work is a must for golf, look at spending a minimum of 10 minutes carrying out the mobility exercises, paying particular attention to the areas of the hands, wrists, arms, and trunk prior to beginning the dynamic stretches. Utilise the warm-up stretches with the following sports specific stretches to maximise your golfing potential.
Prior to playing your game, aim to hit some balls into a driving net, or actually on the driving range, gradually increasing the power you place into each shot.
With each shot off the green, aim to take a few practice swings to maintain your body's flexibility, because other than walking, the actual physical time spent in a game of golf equates to less than a second per swing.
Prior to teeing off, perform the mobility exercises and dynamic stretches for the trunk, and aim to keep the wrists, shoulders and elbows mobile throughout the game.
The cool down phase should again consist of the mobility and dynamic exercises for 5 minutes to allow the muscles and joints to warm-up and be more pliable for the stretch. Use the cool down stretches, holding each for 15 seconds before taking a deep breathe to open up the lungs, and then taking the stretch further whilst exhaling out the air.