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In the second tip of a new 30-day fitness series with The Fitting Rooms, London Bridge, we look at the best ways you can prevent injury from golf, as well as the …

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Golf exercises for the lower back can be a great benefit in the prevention of injury and improved play on the golf course. These preventive steps incorporate a series of golf fitness flexibility and golf strength exercises. The goal of these golf exercises is to create the supporting base in terms of flexibility and strength within the musculature of the lower back to support the golf swing.

First and foremost the process by which the lower back becomes injured from golf is quite simple. Each swing of the club requires the golfer to draw the club through a large range of motion, maintain a set spine angle, and generate power. In order to complete these physical tasks correctly a specific level of flexibility and strength is required of the lower back. If the golfer lacks the required flexibility or strength to execute these physical actions the lower back will be stressed more than necessary. This will lead to bankruptcy and possible injury to the lower back.

Secondly, the golf swing is a repetitive athletic action. The swing is executed over and over again utilizing the same muscles. Over time these muscles become fatigued. Once muscles are fatigued, they can easily become injured. This statement holds true for the lower back as well as all the other muscles of the body incorporated with the swing. To counteract fatigued in the lower back created by the golf swing, it is necessary for one to develop the strength and endurance parameters of these muscles. This result again can be accomplished by the completion of golf specific strength exercises.

Now that we understand the processes by which the lower back becomes injured from the golf swing, we can begin to develop an injury preventative program. As stated previously such a program would incorporate a series of golf specific flexibility and strength exercises.

The flexibility exercises focus on developing the required ranges of motion in the lower back to execute the golf swing efficiently. Exercises I often utilize for this goal are cats, openers, rotators, and windmills. All of these exercises create extensibility in the muscles of the lower back, and if performed consistently will assist in the prevention of injury.

The strength exercises of such a program look to develop strength and endurance in the muscles of the lower back to execute the golf swing over and over again. Prone holds, bent knee back holds, alternating arm and leg extensions, and hip circles are common exercises I implement into this phase of a program.

Remember, the lower back is placed under large amounts of stress each and every swing. To counteract the possibility of injury from the golf swing, we can comprise a series of golf specific flexibility and strength exercises. These golf exercises will develop the ranges of motion required for the golf swing, develop the strength necessary to execute the swing, and finally create endurance within these muscles. All of which help prevent injury to the lower back and improve your play on the golf course.

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Source by Sean Cochran

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