Essential stretches to prevent back injuries in golf

This past week we saw a back injury of David Brown on the DP World Tour deny him a victory despite him coming ever so close. We focus on some tips to get you stretching before you tee it up. 

Start with some warm-up stretches to get your blood flowing; Begin with a neck stretch, slowly tilting your head to the side and bringing your ear towards your shoulder. Hold for 30 seconds and repeat on the other side. Next, roll your shoulders forward and backward in a circular motion for 30 seconds. Finally, stretch your chest by placing your hands on a wall or door frame and leaning forward. Hold for 30 seconds.

Now, move on to some specific back stretches; The cat-cow stretch is great for loosening up your spine. Start on your hands and knees, then arch your back, lifting your tailbone and head towards the ceiling. Next, round your back, tucking your chin to your chest and your tailbone towards the ground. Repeat for 30 seconds.

Another helpful stretch is the knee to chest stretch. Lie on your back and bring one knee towards your chest. Hold for 30 seconds and repeat on the other side. You can also try the lat stretch, standing with your feet shoulder-width apart and reaching your arms overhead. Lean to one side, keeping your arms straight, and hold for 30 seconds. Repeat on the other side.

Dynamic stretches can also help prepare your back for golf. Try the torso twist, standing with your feet shoulder-width apart and twisting your torso from side to side, keeping your arms relaxed. Repeat for 30 seconds. You can also do hip circles, standing with your feet together and your hands on your hips. Move your hips in a large circle, first clockwise and then counterclockwise. Repeat for 30 seconds.

Remember to hold each stretch for 30 seconds, breathe deeply and naturally, and don't bounce. Focus on your back and adjust your stretches accordingly. By incorporating these stretches into your pre-game routine, you'll be well-prepared to take on the course and reduce your risk of injury. Catch you on the fairways!

-Sewgolum is a PGA AA golf professional, Golf Pro for Saudi Aramco and was voted Top 5 International PGA professional for the year 2022.