Back problems are common in the game of golf, according to Golf Trainer.com, because the basic golf swing places stress on both the upper and lower back. Simple stretching and strengthening exercises can help minimize or even eliminate back pain, and could even add distance to your drive.
Resistance Band Rows
This exercise is performed using a rubber resistance band and is effective at strengthening the muscles used in the golf swing, according to the American Academy of Orthopaedic Surgeons. Tie the ends of the band around a door hinge at shoulder height. Stand facing the tubing and grab it with both hands. Pull the tubing toward your chest using both arms. Slowly extend your arms until the tubing returns to its normal length and repeat. The doctors at the American Academy of Orthopaedic Surgeons recommend performing three sets of 10 repetitions a minimum of three times a week.
Resistance Band Pull Downs
This exercise is also recommended by the American Academy of Orthopaedic Surgeons as a way to add flexibility and strength to your back. Tie the ends of the resistance band around a door hinge at shoulder height and lower your body to a kneeling position. Hold the tubing in both hands over your head and pull down with both arms until your hands are at chest height. The Academy recommends performing three sets of 10 repetitions a minimum of three times a week.
Bent-Knee Hip Extensions
Lie down on the floor with your feet elevated on a bench or table. Keep your feet together and bend both knees at about a 90 degree angle. Your arms should be extended by your hips with your palms flat on the floor. Keep your shoulders and head on the floor while lifting your hips and pelvis until your body forms a straight line from your shoulders to your knees. The back fitness page of the PGA Tour website recommends performing eight to 15 repetitions of this exercise. For more difficulty you can cross both arms over your chest.
Member Comments