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Golf injuries can get in the way of your game, so it’s important to know what you can do to prevent them. As a sport that has you performing repeated swings to the same side several times per session, it’s key that your body is well prepared for the movements by doing appropriate exercises and stretches.

It’s also vital that your swings are done with proper form and posture in order to prevent pains and injuries that will not only keep you from enjoying the sport, but will also affect performance on the Golf course and hinder your ability to do even the most simple activities in your daily life.

Dr Kevin Tomassini is a USA board-certified Chiropractor with a Titleist Performance Institute (TPI) certification. The TPI Certification program is an evidence-based, educational pathway designed to teach industry professionals how to increase player performance through a deep understanding of how the body functions during the golf swing. We've asked him to share practices that you can engage in to maximise your golf swings and up your golf game without any pain. 


Common Problems for Golfers 

Understanding the common issues that Golfers face is important so that you know what telltale signs of discomfort to look out for.

Your rotator cuff is made up of muscles and tendons that keep the ball (head) of your upper-arm bone (humerus) in your shoulder socket. It also helps you raise and rotate your arm. Rotator Cuff injuries may commonly occur due to a traumatic injury, however, for Golfers, it's more common for the injury to occur as a result of gradual degeneration from the intense shoulder motions which power a golf swing. 

Knee injuries are another common issue that Golfers will experience. These typically occur because of the poor lower back mobility that some Golfers may have. Poor lower back mobility causes you to overcompensate with the use of your knees causing excessive friction and damage to the cartilage and ligaments.

Exercising Proper Golf Posture 

Exercising proper golf posture is essential to ensure that you are striking the ball consistently, accurately and powerfully. 

C-posture 

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C-Posture is an improper golf posture and is the excessive rounding of the upper back. 

S-posture 

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S-Posture is also an improper golf posture and is characterised by arching the lower back too much. 

Correct posture 

Both postures can be corrected by physically adjusting to a more neutral spine.

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Exercises and Stretches for Golfers

Whether you’re a beginner Golfer just getting into the swing of the game, an amateur, or an avid player of the sport, engaging in good practices are necessary for injury prevention and performance optimisation. 

Try these 10 simple exercises and stretches that you can do to maximise your golf swings. 

Cat Cow

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Thoracic Rotation with Hip Stabilisation

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Hip Opener

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External Rotation

This exercise increases the stability, strength and range of motion for muscles within the rotator cuff to prevent injury. 

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Rows

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Bird Dog

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Wrist Extension

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Flexion

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Pronation

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Supination

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Disclaimer: If you're currently experiencing any pain or injuries, please consult a relevant professional as this general information is not intended to replace professional advice.


Core Collective is home to Singapore's best fitness and health professionals including USA board-certified Doctor of Chiropractic and founder of Spine and Performance, Dr Kevin Tomassini.

Get your first visit to Dr Kevin at a special promotional rate! To enquire or book an appointment, please click here or call +65 6250 1222.


Contributor: 

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Dr Kevin Tomassini
, a USA board-certified Doctor of Chiropractic with a background in fitness has been providing his chiropractic services in Singapore since 2013.

His qualifications include Doctor of Chiropractic from Parker College of Chiropractic, Masters in Social and Economic Development from ISEAD Madrid, Bachelor of Science in Health and Wellness from Parker College of Chiropractic, and Bachelor of Arts in Physical Education from the University of Puerto Rico.