Virginia Golfer article, December 2005

HEALTH MATTERS

Seasonal Stretching

Shape up this offseason

by Dr. David A. Berv

Finding ways to preserve and prepare your most important piece of golf equipment during the offseason and preseason is a challenge. Most golfers want to stay active, but need to exercise smart and make it convenient.

With this in mind, remember to repair what’s broken. If you’ve sprained an ankle, have a nagging back injury or elbow tendonitis, take the time to consult with your doctor or therapist and get the appropriate rehabilitative advice. Start the season fresh.

Secondly, work both muscles of posture and movement. You can begin by integrating these five simple steps into your routine:

Step 1:With cardio training, such as treadmill, elliptical and stepmaster, maximize muscular balance and stability with forward, backward and sidestepping movements. Further, set the course for hilly terrain (such as a golf course) rather than one speed and a consistent incline. Remember to always exhibit good posture with your cardio form.

Step 2:Keep your “core” strong.Get into a pushup position, but don’t do a pushup, just hold your position without letting your low back area cave in, for up to 30 seconds. Repeat a few times.

Step 3:Maintain your balance.Try this drill: Bend one knee and balance yourself on the opposite leg. After this becomes routine, close your eyes while holding onto something solid. Work for 5 to 30 seconds on each foot. Why is this exercise important? Balancing conditions all the lower extremity joints.

Step 4: Be flexible. Hold on to a piece of equipment or a chair with both hands. Bend at the waist until your back is parallel to the floor.Lift one leg behind you and keep the other leg straight, until a stretch is felt in the back of the standing leg. Hold this stretch for 15 to 30 seconds.

Step 5:Endurance is crucial, especially with your legs. Put your back against a wall, with your shoulder blades and belt line touching the wall. Take a wide stance and slowly slide down the wall and squat so your thighs are almost parallel with the floor. Hold and repeat for 30 to 60 seconds. Remember to breathe. Repeat the action with a narrower stance.

Dr. David A. Berv is founder and president of InnerSwing Golf Performance. With headquarters in Richmond, Va., and a satellite office in Myrtle Beach, S.C., learn more by contacting Dr. Berv at (804) 254-0200.