The 7 deadly sins of warming up

 By Ramsay McMaster Golf PhysiotherapistRamsay McMaster

1. RUSHING TO THE GOLF COURSE

 

Common technical breakdowns caused:

  • Disruption of golf rhythm
  • High anxiety levels, in turn leading to tension
  • Poor control of breathing

Common injuries possible:

  • Wrist – to tendons, cartilage or bones
  • Neck – to joints, discs, ligaments or muscles
  • Low back – muscle strains, disc injuries, joint problems

 

2. DRAGGING GOLF BAG AND CLUBS

 

Common technical breakdowns caused:

  • Poor alignment in address position
  • Poor posture at setup
  • Excessive strain through particular muscles e.g. wrist & neck
  • Increased gripping

Common injuries possible:

  • Neck – to joints, discs, ligaments or muscles
  • Low back – muscle strains, disc injuries, joint problems
  • Shoulder & rotator cuff – muscle strains, tendon injury/tears

 

3. BOUNCING IN FORWARD FLEXION

 

Common technical breakdowns caused:

  • Bad flexion postures
  • Reduced activity of flexor muscles
  • Stiffens back, leading to poor sequencing of golf swing

Common injuries possible:

  • Low back – muscle strains, disc injuries, joint problems
  • Hamstring strainsww.golfmed.net

 

 

 

 

 

4. POOR ROTATION SEQUENCING

 

Common technical breakdowns caused:

  • Compensatory sway in swing
  • Poor weight transference
  • Poor balance
  • Poor shoulder position on backswing and follow through

Common injuries possible:

  • Low back – muscle strains, disc injuries, joint problems
  • Neck – to joints, discs, ligaments or muscles

 

 

5. WARMING UP WITH MULTIPLE CLUBS

Common technical breakdowns caused:

  • Compensation movements in arms
  • Altered proprioception
  • Altered weight control
  • Overswinging
  • Reversed C positions & reversed pivot

Common injuries possible:

  • Low back – muscle strains, disc injuries, joint problems
  • Left hip strains
  • Shoulder & rotator cuff – muscle strains, tendon injury/tears

6. HITTING WOODS TO START WARM UP

Common technical breakdowns caused:

  • Alters feel due to practicing power before feel
  • Over swinging
  • Incorrect sequencing
  • Use of incorrect muscles

Common injuries possible:

  • Low back – muscle strains, disc injuries, joint problems
  • Shoulder & rotator cuff – muscle strains, tendon injury/tears

7. HITTING BALLS INTO NETS OFF HARD SURFACES

Common technical breakdowns caused:

  • Jarring of body
  • Altered co-ordination

Common injuries possible:

  • Neck – to joints, discs, ligaments or muscles
  • Shoulder & rotator cuff – muscle strains, tendon injury/tears
  • Low back – muscle strains, disc injuries, joint problems

 

Ramsay McMaster is an industry leading golf specific physiotherapist who has worked with thousands of average golfers, with leading tour pros and coaches, with major golf organisations in Australia and around the world and is the founder of the Melbourne Golf Injury Clinic.

For further information, individual assessment or advice on programs email Ramsay at golfphysio@golfmed.net or visit golfmed.net

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Brian is an award winning golf writer and is the founder and editor of Australian Senior Golfer. He is a former Sydney journalist who had little interest in golf till he hit his first ball at the age of 49 (and a half). Since then golf has just about overtaken his life. Brian founded ASG in April 2008 and has since covered every Australian Open, Presidents Cups, World Cups and numerous other big men’s and women’s tournaments, spending days inside the ropes with the likes of Tiger Woods, Phil Mickelson, Rory McIlroy, Jordan Spieth, Tom Watson, Fred Couples, Greg Norman, Adam Scott, Jason Day, Karrie Webb, and many others. He has also played in, and reported on, numerous amateur tournaments, particularly senior and veteran events, around the country. Brian is a member of the Australian Golf Media Association and won the award for Best News Report for 2016 - 2017

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