Golf Lessons 2

Golf is a unique sport where the best in class are made of athletes with great strength, endurance, concentration, skill, accuracy and flexibility. Appropriate Stretching can enhance all of the above, and the lack of it can ruin your game, and possibly your joints.

All muscles fall prey to the following muscle properties:

Muscle shortening is a natural part of adulthood, and it occurs with any injury, exercise, or repetitive activity. Reoccurring muscle injury and shortening (as in a repetitive sport like golf) will cause a progressive series of shortened sections within many of the body s muscle system. These shortened sections eventually develop scarred sections that do not release and do not allow for the

muscles to return to normal full length.

This fact leads to many chronic pains, sports injuries and poor sport performance. Imagine having a 400 horse power 8 cylinder engine in sports car, but only 4 of the 8 cylinders are working and the other 4 are seized. How well would then engine run?. How much less horse power would be produced.

Well I am not a mechanical engineer, but I can tell you the power would be greatly reduced, and the engine would probably seize and blow with persistent driving. In a similar example, the body s muscles deliver far less power with shortened and scarred sections. Further, they can contribute to muscle tearing, joint compression, nerve entrapment, abnormal joint

tracking and pain. All of which contribute to a bad golf game, or at least a mega slice on your drive.

The key to muscle stretching, however, is knowing that the spine and limb muscles must both be stretched in all muscle groups associated with the pain condition or sport. So, for example, golfers elbow is a condition that is recognized by some to originates in the neck and causes referred pain and muscle spasm into the inner elbow. So stretching of the appropriate neck and arm muscles can prevent and treat golfers elbow. Simply treating the injured arm alone is doomed for failure. This spine and limb connection is very important in preventing and treating many forms of common

pain and enhancing any sport.

Golfing, however, requires more than a good elbow or neck, and requires excellent shoulder, elbow, wrist, hip and spinal range of motion, strength and function. Pain within these areas will sideline any golfer. Therefore, it is clear a total body-spine and limb stretching program is required.

For simplicity and stretching strategy, the stretching/rehabilitation program should begin with splitting the body into upper and lower body segments. Stretching of the neck and spine should take place before the limbs. Spinal stretching allows for better spine range of motion, less spinal compression with improved nerve function. The upper body program should stretch through the neck followed by the shoulders, arms and forearms into the

hands and fingers. The lower body program should stretch the upper back, lower back, hips followed by the hamstrings, quads, outer thigh, inner thigh, calves and feet.

Key points to stretching:
1. Stretching should be performed slowly and gently; never bounce the stretch
2. The spine and limbs should be stretched with full range of motion eventually achieved over time.
3. Breathing out or exhaling allows for muscle to relax, while holding breath actually tightens muscles.
4. Although stretching is easier after exercise, if you want to play better and reduce injuries, you should stretch before the exercise or golf. There are tricks to enhancing pre-exercise stretching. (below)
5. Have a shower or /walk at slow to regular speed

before the stretch allows for more effective stretching
6. Apply Resistance Stretching as in the Lamb Program levels 2 and 3
7. Stretching, like any exercise can be associated with some muscle and joint soreness for the first few weeks. However persistent pain should be assessed by your health professional.

Stretch and you’ll find your game will be improved in a better swing, longer drives, reduced injury and easier recovery after your favorite 18 holes are done. If you are injured with golfer’s elbow or general stiffness - stretching can get you back in the game as part of your overall treatment plan.

As I always say to my patients and at my seminars - Keep Your Muscles

Strong & Long!

Dr. Blair Lamb, MD is a pain physician in Burlington, Ontario. He has extensive articles on different pain conditions and treatments including golfer’s elbow on www.drlamb.com. He has a series of stretching DVDs including a Stretching For Golf and Understanding Golfer’s Pain with explanations and treatment options available of www.stretch-doctor.com