Week 5: How to strengthen your back and your game

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The golf swing puts stress on the back muscles, especially since a typical round includes swinging over 100 times.

It should come as no surprise that your back muscles play a vital role in golf. After all, the seemingly simple golf swing is actually a complex biomechanical movement that requires you to generate tremendous power from a static position. Typically completed in less than three seconds, most golfers repeat their swing more than 100 times during a four-hour round of golf, in addition to bending over 30 to 40 times.

All of this swinging and bending makes back strain a typical injury on the course, but luckily there are exercises you can do that will not only strengthen your back, but also improve your game at the same time. The key is to do these golf stretches daily because a few minutes out of your day could mean a quick and dramatic improvement in your game.

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Many golfers suffer injuries from years of strain on their backs.

Exercise 1: The Lying Leg Crossover

This stretch will not only make your back feel better, but improve your ability to make a bigger turn, with less hip movement, creating torque and energy.

To begin, lie on your back with your legs extended. Raise one leg and bend at the knee to 90 degrees in knee and hip. Now cross that leg over the extended leg, while your opposite shoulder stays on the ground. Continue until you feel a slight pull in the butt and lower back. Hold for 15 seconds and repeat once more. Now switch to the opposite leg.

Exercise 2: The Backswing Stretch

This stretch loosens up the muscles in the back of your shoulders and your upper back for more freedom on both your backswing and follow through.

Start by extending your left arm (if you're right-handed) out in front of you. Now take your right hand and put it under your left wrist. Pull with your right hand against your left wrist and make as big a backswing turn as you can. Hold for at least 15 seconds and repeat once more. Now switch to your other side, going the opposite direction for the follow-through.

Exercise 3: The Shoulder/Upper Back Stretch

This stretch will help free up the neck and give an increased range of motion by stretching the shoulder/back into the shoulder blade, affording a bigger, freer turn.

Raise your arm over your head, and flex it at the elbow in order to place your hand behind your shoulder. Place your opposite hand behind your back and attempt to grasp the hand above. Slowly pull with your top hand until you feel a stretch in the shoulder of the bottom arm. Hold this stretch for a few seconds then pull with the bottom hand until you feel a stretch in the top shoulder. Change hand positions and repeat on the other side.

Exercise 4: Neck Stretch

The benefit of this neck stretch is increased mobility and range of motion, which enhance the swing at start and completion.

While keeping your shoulders relaxed, slowly tilt your head to the right side. Using only you shoulder muscles, gently pull (depress) the left shoulder down towards your feet (only a small movement of your shoulder should occur). A gentle stretch should be felt on the left side of your neck. Hold the stretch for 10 seconds. No pain should be experienced. Repeat 2-3 times on each side.

Another part of the body that plays a vital role in golf is the knee. If you are living with osteoarthritis (OA) of the knee, various treatments do exist, such as ORTHOVISC®, which provides up to 6 months of knee pain relief. Made from ultra-pure natural hyaluronan, which is found in healthy joints, ORTHOVISC® is injected into the knee joint where it acts to replace your natural joint fluid, to help cushion, protect, and lubricate your knee.

Talk to your doctor to see if ORTHOVISC® is right for you.

Or visit our website at www.orthovisc.com for more information on how to maintain your knee health to help you keep playing the game you love.

IMPORTANT SAFETY INFORMATION

ORTHOVISC® is for patients who do not get adequate pain relief from simple pain relievers like acetaminophen or from exercise and physical therapy. ORTHOVISC® is not for use in people with known allergy to hyaluronate preparations, to gram bacterial proteins, with infections or skin diseases in the area of the injection site or joint. Common side effects include joint pain, back pain, headaches and pain or redness at the injection site.