Are You
Doing Enough Warm Up to Improve Your Performance and Lower Your Risk
of Injury?
Researchers from the Sports-Injury Prevention Research Unit at Deakin
University in Burwood, Australia observed 1,040 golfers (852 men and 188
women) over a three-week period at three different venues - a private
golf
course, a public course, and a driving range. The golfers' warm up
behaviors
were meticulously recorded in an study called 'Warm Up Practices of
Golfers:
Are They Adequate?' British Journal of Sports Medicine, vol. 35, pp.
125-127, 2001).
Surprisingly, 45.7 % of the golfers performed no warm up at all before
it
teeing it up to play their round of golf. The other 54.3 % that did warm
up
only took a few practice swings or hit a few practice balls. No golfers
were
observed performing aerobic activity and only a handful of golfers
performed
golf specific stretches before their round. The authors of the study
concluded that less than 3 % of the golfers warmed up adequately.
So how much warm up should you be doing before a round of golf or a
practice
session?
According to GFM’s panel of golf fitness specialists, an appropriate
warm up
for golfers should include a period of general aerobic activity to
increase
blood flow and body temperature. Some aerobic
activities include:
jogging or walking, riding a stationary bike or jumping jacks. After you
have raised your core temperature you should perform a series of
systematic
stretches of 'golf muscles'. Starting with the
hands, wrists, forearms
and shoulders working your way down to your chest, lower back, torso,
hamstrings and legs. Followed by a series of golf swings with a
progressive
increase in range of motion and speed. The
routine doesn’t need to be
long, 10 to 15 minutes will do the trick, but it should include all
three
elements outlined.
Performing this type of warm up before play or practice will not only
enhance your performance on the golf course, but also decrease the risk
of
injury. Become a part of a growing number of golfers that are doing the
right thing and warming up before every round. It is good for you and
good
for the game.
EDITORS NOTE: Golf Fitness Magazine is the only national consumer
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ability, performance and health among all golfers. Our priority is
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maximize your potential, lower your scores, reduce your risk of injury,
and
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