Training

19^th Hole Post Game Recovery Zone                             

In the average 18 holes of golf an amateur golfer may walk up to six miles, get in and out of a cart 60 -70 times, drive over numerous bumps , climb in and out of bunkers , reach for clubs and swing a club with practice swings  two hundred times or more only to reach the club house  to sit for another half hour drinking and eating!

Most athletes know the importance of post game cool down and how to offset the natural consequences of their sports. The repetitive nature of the golf swing is a concern for amateurs because they are not game conditioned and for pros because of the overuse syndromes synonymous with one directional high velocity throwing movements. The trend with professional athletes is to spend significant time working on recovery. This may include everything from hyperbaric chambers to special cryogenic techniques to reduce swelling and enable the elite athlete to return to action without the traditional delayed onset muscle stiffness and soreness which may hamper a follow up performance.

We are suggesting that even handicappers could benefit greatly from spending just a few minutes post round to help unwind and dissipate much of the tension resulting from the 3-4 hours on the course.

Most injuries to the back occur in flexion of the spine. This is why it is important to initiate the beginning of forward bending by “hinging” from the hips; this reduces compressive forces to the discs in the spine . Each exercise to follow has a theme ; there is no static stretching but rather a constant flow with appropriate breathing . Form is essential to optimizing the stretch ; generally people will hold their breath and reposition themselves to the most comfortable alignment which negates the whole exercise!

Exercise #2 will be a seated fig 4 with  separation of the thigh with external rotation of the hips and a “tall” spine posture , again emphasizing hip hinging.

Exercise #3 will be bilateral twists, showing tall spine with rotation to prepare for backswing and through swing movements.

Exercise #4 will be standing , facing the bench , demonstrating proper straight leg , hamstring stretch for the lateral compartment , using a prop for balance if too difficult at first.

Exercise#5 will be a standing lunge with foot on the bench and opposite arm raised with trunk side bend to maximize unweighting and hip flexor stretch.

Now you can go collect your winnings and have a drink!