A lot of the habits and activities that you do on a daily basis could be having catastrophic effects on your golf swing. The following habits create imbalances in your muscles and change the way your body moves. If you are a golfer and you do a lot of the following activities, you should start incorporating some the proposed solutions into your daily routine. These exercises will improve your health and help you become a better golfer at the same time!
Habit #1: Sitting
Spending long amounts of time in a sitting position has been associated with many health conditions. One of the muscular effects of this position is constant tightness and shortening of the muscles in the front of your hip (hip flexors) and leg (quads).
Tightness in this region, inhibits the glutes from working and activating to their maximum potential. Without the help of the glutes, one of the most important core stabilizer muscles in the body, we are put at risk for injuries and we miss out on lots of power during the golf swing.
Solution #1: Stretch your hip flexors. Stand up and go for walks often. Using a standing desk.
Habit #2: Slouching
We spend lots of time with our upper backs, heads, and shoulders slumped forward, and unfortunately this habit is killing our health and golf game. This position which is worsened by exercising the chest muscles in excess, creates tightness in the chest, shoulders, and thoracic spine. In addition to reducing our ability to rotate safely during the golf swing, this puts us at risk for lower back pain, rotator cuff injuries and many more.
Solution #2: Strengthen your upper back muscles, stretch your chest, work on your shoulder external rotation.
Habit #3: Stressing
These days being stressed is a common occurrence. Studies have shown that during high stress moments we tend to create tension in the muscles surrounding the neck. One of these is the upper portion of the trapezius muscle which can create lots of neck pain and discomfort when overactive and tight. Tightness in the area also hinders our shoulder rotation during the golf swing making us compensate and putting us at risk of injury.
Solution #3: Release your upper traps with a tennis ball (or a massage). Stress less (yeah right). Maintain your shoulder blades together and down to prevent the body from shrugging.
Habit #4: Typing
Some of us spend all day in front of the computer typing away. This specific activity forces our wrist to remain in a flexed position which could lead to overuse injuries, pain, and issues moving and releasing the wrist during the golf swing.
Solution #4: Stretch out your wrist, forearm, and hand muscles at least two times a day.
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