HealthLinksSC.com | 33 “A quick warm-up and a good stretch are some of the simplest ways to prevent injury and most people never do it,” said Dr. Matt Murrin of Chiropractic USA. “If you just warm up properly, you have a higher likelihood of having a better time and a better game. It really is that simple.” He’s not being glib, either. Golfers who choose to warm up before a game tend to save an average of 1.5 strokes per round, so why not spend a few minutes loosening up? Dr. Murrin noted that a warmup doesn’t mean a workout. Investing in a 10-minute stroll or even just five minutes of a jog or high knees can make all the difference in your golf swing. “Just getting the blood flowing throughout the body, sending it around to all those muscles — especially muscles we’er going to use — before we start to swing, brings oxygen and nourishment to the muscles and can help prevent injury,” Dr. Murrin advised. Reminding us that flexibility plays a protective role as well as enhanced performance, Dr. Murrin suggested that you stretch both before and after your visit to the links. Being limber promotes efficient movement, encourages proper body alignment and maintains the right amount of muscle length and balance. “Before you play, stretch areas that allow you to bend forward and back, such as your hamstrings and piriformis muscle and then your erector spinae and obliques for a rotational component,” Dr. Murrin recommended. Bring those stretches home to help mitigate discomfort, too. A scant few minutes of stretching before bed after an active day can prevent soreness. “Stretching just before bed. Take about three minutes, that’s all. We’re not talking about a 45-minute stretching routine, right? Three, four or five minutes of stretching does wonders,” Dr. Murrin advised. “If our muscles are tight when we go to bed, the next morning is when we suffer. We wake up with our backs or hamstrings pulling and it’s hard to get out of bed.” On top of warm muscles and flexibility, strengthening is another useful tool for improving your swing. “Many amateur golfers don’t perform any strengthening exercises,” Murrin warned. Exercises that strengthen the hamstrings, such as deadlifts and Romanian deadlifts, and fortifying the glutes with hip-thrusters are Dr. Murrin’s prescription for long days on the course. “And you’re always going to want a strong core because that repetitive, rotational component can aggravate underlying issues. The slightest, weakest disk can turn into a herniated disk with one wrong swing. Side planks and oblique chops will strengthen your core and help maintain control in your swing.” Dr. Murrin knows that this advice can be hard to follow — especially for golfers with a tee time. “People are out there to have fun, so these exercises might not be a priority, I get it,” he laughed. If you do forget, or if you’ve taken all these preventative measures and still end up with an achy elbow or angry back, Dr. Murrin is standing by to assist. Specializing in chiropractic care for the athlete, Dr. Murrin and Chiropractic USA are available to help you map out your road to better athletic performance, prevent injury and preserve your active way of life. STRETCH AND STRENGTHEN TO IMPROVE YOUR GOLF GAME By Amy Gesell SPONSORED MEDICAL CONTENT To learn more about Chiropractic USA, visit chiropracticusasc.com
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