Many people take up golf later in life when they are no longer racing around a sports field or participating in other physically demanding sports. Golf is generally viewed as a game of technical skill rather than an athletic event. Many people feel that it requires less exertion and physical conditioning than most other sports. Unfortunately, this common misconception often results in injury and/or performance plateaus. The truth is that golf is a highly athletic event!

Recurring pain in the back, shoulder, wrist, elbow and knee is endemic among golfers. By following a carefully designed program which conditions the golfer specifically for the game of golf, the risk of injury may be reduced. Two physical components that are crucial to providing the four factors necessary to control ball flight (clubface alignment, swing path, angle of attack and speed) are: Muscle Balance/Flexibility and Static/Dynamic Postural Stability.

Muscle Balance and Flexibility
The by-product of reduced flexibility in the shoulder, torso, pelvis or hips is reduced power. Reduced power means less distance on the drive, something no golfer wants. By performing a proper golf-specific stretching program, injury can be avoided and performance improved. Warm-up before doing any stretches.

Neck Side Flexors
Press one ear toward the shoulder while reaching downward with the opposite hand. Use your hand to gently pull on the head to increase the stretch. Switch sides.

Shoulder and Chest
Stand facing a wall. Bend the elbow and shoulder 90 degess and place the elbow against the wall. Slowly rotate your body away from the wall, keeping the elbow pressed firmly against the wall at all times. Rotate until you feel a gentle stretch in the front of the shoulder and chest.

Latissimus Dorsi
Lie supine on the floor. Keeping your abdominals engaged and low back flat, bring your arms overhead and attempt to lay your arms flat on the floor. Hold and repeat.

Rectus Abdominis
Sit on an exercise ball. Walk your feet out and roll backwards until you are lying over the ball, with your arms extended over your head. Hold.

Trunk Rotation
Lie in a supine position with your knees bent and feet on the floor. Keeping your shoulders flat on the floor, roll your knees to one side until you feel a comfortable stretch in your back or side. Hold and switch sides.

Hip Rotators
Stand with your feet parallel and feet hip width apart. Turn the floor inward, pivoting on the heel. Keep the hips square to the front. Hold then switch legs.

Hamstring
Lie supine on the floor. Lift one leg toward the ceiling keeping the straight but not locked. Support the leg with the hand behind the thigh. Hold then switch sides.

Calf
Stand on top of a step and press one heel off the step, keep your leg straight. Slightly bend the knee to stretch lower in the calf. Hold then switch sides.

Back Hyper-Extension
Lie on your stomach with your hands on the floor under your shoulders. Slowly straighten the arms, lifting the chest off the floor. Hold.

Mid Back Rotation
Get in an all fours position. Reach the right arm underneath you passing through and under the left shoulder. Keep rotating until the right shoulder is resting on the floor. Hold then switch sides.

Static and Dynamic Postural Stability

There are two types of stability, static and dynamic. It is important to develop static stability before dynamic stability.

Static Stability Exercises
Back Stability
Get in an all fours position, engaging the abdominals and keeping the low back in a neutral position. Extend one arm over head, next to the ear and hold. Then lift the opposite leg, extend and hold. Hold the position with one arm and the opposite leg extended, abdominals tight and low back neutral, then switch sides.

Neck
Stand next to a wall and place an exercise ball between the wall and your head. The ball should just clear your shoulder and the apex of the ball should rest at ear level. Stand with perfect posture. Step in toward the ball slightly, keeping perfect posture. Your head is pressing against the ball, stabilizing the ball in place. Hold then switch sides. You can also do the exercise pressing with the forhead (neck flexion) and pressing with the back of the head (neck extension).

Back Hyper-Extension
Lie prone. Lift the legs and shoulders off the floor and hold. You may hold the arms by your side, place your hands behind the head, or extend the arms over head. Hold then repeat.

Lower Abdominals
Lie supine with the knees bent and the feet on the floor. Press the navel toward the spine, flattening the low back to the floor. Hold then repeat.

Hip Extension
Lie supine with your heels resting on top of the ball. Lift the hips off the floor so that you are in a plank position. Hold then repeat.

Prone Bridge
Grasp the ball between your shins and assume a push up position. Hold your body in perfect alignment from your heels to your shoulders and head. Once you feel balanced, lift one arm off the floor. Hold then switch sides.

Dynamic Stability Exercises
Hamstring Curls
Lie supine with your heels resting on top of the ball. Lift the hips so that you are in a plank position. Curl the ball in toward your buttocks, pressing down on the ball with your heels at all times. Curl back out then lower the hips. Repeat.

Prone Ab Curl
Place your ankles on top of the ball and assume a push up position. Keeping the abdominals engaged and the spine neutral, curl the knees in toward the chest. Curl back out and repeat.

Prone Twist
Grasp the ball with your shins and assume a push up position. Keeping the abdominals engaged and the spine neutral, roll the ball side to side.

Balance
Place your hands on the ball then lean your knees into the ball. Roll up onto the ball in an all fours position. Once you feel balanced, lift your hands off the ball and balance on your knees. Hold. Once you are proficient at balancing on your knees, hold position while practicing a golf swing.

Supine Twist
Sit on the ball. Walk your feet out and let the ball roll up your spine until you are laying back with your shoulders resting on the ball. Your knees are bent 90 degrees and your feet are firmly on the floor. Hips are lifted and are in alignment with the shoulders and knees. Extend the arms over the chest and clasp the hands together. Slowly swing the arms side to side, twisting through the torso.