Golfing is a sport that has held the affection of millions for generations. With its mellow pace and strategic applications, golf is a low-intensity sport that can be played with friends in a beautiful atmosphere of sprawling greens. Although golf may seem rather demure in its subtle motions of calculated swings, sore muscles and stiff necks can still develop. Golfing without these pains can be accomplished by performing exercises and stretches that loosen the muscles and strengthen the back for pain-free golfing.
Step 1
Use a Swiss ball for 25 to 30 crunches, then incorporate balancing techniques into your weekly preparation, such as holding the plank position for 30 seconds to one full minute, for three separate sets. Strengthen your back and core muscles by performing three to four sets of each exercise three times per week. These muscles will support the spine and neck when swinging the golf club. See Resources for different versions of these exercises.
Step 2
Gently and slowly, tuck your chin down towards your chest and allow your head to drop down as far as is comfortable with a slight pull on the neck. Apply slight pressure to the top of the head with one hand to increase the stretch. You should feel a stretching sensation in the neck and also the back. Continue to hold for this position for 12 seconds, return to the starting position, and repeat four times. Stretching the muscles that get tight between golf outings will help prevent injury and stiffness in the muscles and joints.
Step 3
Get chiropractic adjustments if the pain persists after adequate stretching. A chiropractor can help get your back and neck into proper alignment and help diminish the pain that is activated by joints that are misaligned. Once your neck and spine have been adjusted, continue with the exercises and stretches until all pain is gone.
Step 4
Learn how to swing the club properly so as not to stress your back and neck. Golf pros are available at local golf clubs who can give instruction on proper form to prevent neck injury and improve the level of your game.
