Learn how to properly prepare for a round of golf in order to prevent injuries. Includes recommended stretching for before and after a round of golf.

1. Maximum Performance
Physical Therapy

2. Matt Greene
Doctorate of Physical Therapy from University of
Maryland Eastern Shore
Certified Strength and Conditioning Specialist
Certified Golf Fitness Instructor (Titleist Performance
Institute)
Mike Kime
Doctorate of Physical Therapy from University of St.
Augustine in San Diego, CA

3. Laurel, MD
Out-patient Orthopedic Clinic
General aches and pains
Post-op rehabilitation
Neurological disorders
Athletic injuries
Overuse injuries
Auto Accidents

4. A coordinated dance of every joint in the body
Requires significant strength of many muscles
in the body
Requires full range of motion of many joints in
the body
Requires balance and control to maintain
posture

5. Transition from rest to full force in full ROM
100 swings per round of golf
Repetitive motion
Range of motion limitations
Strength limitations
No warm up
Improper mechanics

6. Back
Shoulder
Elbow
Knee, hip, ankle, and neck

7. Most common part of the body to have pain
among golfers
Complete involvement of spinal range of
motion
Causes of pain
Poor mechanics
 Excessive side bending
 Excessive extension
Limited range of motion
Core muscle weakness

8. Lateral Epicondylitis (Tennis Elbow)
Pain located on the outside of the elbow
Typically found on the left elbow of a right handed golfer
Medial Epicondylitis (Golfers Elbow)
Pain located on the inside of the elbow
Typically found on the right elbow of a right handed golfer
Causes of pain
Poor mechanics
 Chicken winging
 Striking the ground behind the ball “Hitting it Fat”
Weakness
Limited ROM

9. Requires full horizontal abduction and
adduction
Requires full external and internal rotation
Causes of injury
Repetition
 Rotator cuff injuries
 Injuries to labrum
 Impingement injuries
Hitting it Fat
The “all arms” swinger

10. Neck
Full cervical spine rotation required in the golf swing
Hip
Full hip rotation required in the golf swing
Knee
The whole body rotates over the front knee
Can cause meniscus or ligament tears
Ankle
Full Dorsiflexion range of motion as well as internal and
external rotation required in the golf swing

11. Loss of Posture
Early Extension
Over the Top
Sway
Slide
Reverse Spine Angle
Hanging Back
Casting
Chicken Winging

12. A therapist can
Give exercises based on personal ROM and strength
limitations.
Help heal aches and pains hindering one’s golf
swing
Perform manual therapy to stretch joints with limited
ROM
Educate and demonstrate proper posture and body
mechanics

13. Should incorporate stretching, strengthening
and balance of multiple body parts
Stretching and strengthening will
Prevent injury
Increase stamina
Hit it farther

14. With arms out stretched to sides and parallel to the ground rotate arms
forward 20 times. Then rotate backwards 20 times.

17. Standing facing the mirror. Cross the hands over the shoulders. Rotate
the shoulders in a clockwise direction and resist hip rotation. Reach
maximum rotation but don’t force a stretch and maintain a good shoulder
plane. Hold the position for one second. Rotate the shoulder back to
neutral. Forward shift and finish full rotation. Perform in smooth motion
back and forth. Perform 20x

20. Raise the arms overhead then slowly bend from the hips and try to
touch fingers to the ground. Hold for 20 seconds. Perform 3x
Try elevating the toes on a foam roller or small phone book.

21. Standing with arms out to the sides, holding dumbbells in each hand and the
feet shoulder width apart, get into a good golf posture. Raise the right hand up
and to the side and place the left hand over the right pant pocket. Keeping the
elbows bent and the lower body stable, try to switch positions of the arms to the
opposite sides. Go back and forth. Perform 3 x 10.

23. Start by getting into a 5-iron golf posture. Cross the arms over the chest and
stabilize the chest. Now, try to arch the back as much as possible and then
flatten the back as much as possible. Repeat back and forth and then try to find
the middle or neutral position.
Perform 20x

24. Place a lift under both heels and get into a full squat position. Once stable,
try to lift one arm up and out as far as possible. Then repeat on the other
side. Try both arms up at the same time. Holding both arms up, return to the
standing position. Perform 10x

25. Take the dominant hand and hold it in front of the the face with the palm facing away. Lift the other hand and lock the
fingers together with the dominant hand. With elbows parallel to the ground, try to pull apart the hands as hard as
possible, simultaneously trying to squeeze the shoulder blades together. Hold for three seconds then move the arms
side to side continuing to pull apart. Then make three big circles forward and three circles backward with the hands still
pulling apart. Try to swim forward three times and backward three times with the elbows. Repeat the same movements
while pushing the hands together instead of pulling.

26. Get into the golf posture and lift one leg. Try to balance first with eyes
open, then try eyes closed. Hold or 1 minute. Repeat on the other leg.
Attempt to lift the heel off the ground while balancing

27. Lie supine with the knees bent, stomach tight, and the feet flat on the ground.
Place arms out to side and lift the pelvis off the ground. The contraction should
be in the glutes. Try to minimize hamstring contractions, then lower. Repeat
the movement with the arms extended up to minimize support. Perform 10x
hold each for 10 seconds.

28. Stand facing the mirror. Rotate the hips right and left without moving the
upper body. Reach maximum rotation but don’t force a stretch. Hold for
20 seconds 4x each side.

29. Stand tall with a dumbbell in each hand and feet shoulder width apart. Place
dumbbells on the shoulders and go into a squat. Only squat to a
comfortable distance. Quickly drive up to the standing position,
simultaneously raising the dumbbells. Perform 3 x 10 with a challenging
weight.

30. Step into straight line
lunge position with
hands linked behind
head. Rotate the
shoulder in the direction
of the forward leg.
Repeat the lunge in the
other direction. Perform
3 x 10 each side.

31. ROM and strength measurements taken
Slow motion swing analysis
Relationship shown between physical
limitations and common swing flaws
Personalized home exercise program
addressing flexibility and strength limitations