ROSEMONT, Ill., April 27, 2015 /PRNewswire-USNewswire/ -- Golf is
considered a year-round sport but for many golfers living in
cold-weather states, spring has become the kick-off season to hit
the green. Before teeing off, the American Academy of Orthopaedic
Surgeons (AAOS) encourages participants to ease into the sport and
prepare their bodies for those 18 holes.
According to the U.S. Consumer Product Safety Commission, more
than 114,000 people were treated in emergency departments and
doctors' offices for golf-related injuries in 2013.
EXPERT ADVICE
"During a game of golf, significant stress is placed on the same
muscles, tendons, and joints as a result of the repetitive swinging
motion used throughout the sport," said AAOS spokesperson and
orthopaedic surgeon Gabriel Elias
Soto, MD. "Golfers can perform simple exercises during the
off-season to help build up forearm muscles, strengthen lower back
muscles and prevent injuries."
The AAOS suggests the following exercises to help strengthen arm
and back muscles.
Forearm muscles:
Squeeze a tennis ball. Squeezing an old tennis ball for 5
minutes at a time is a simple, effective exercise that will
strengthen your forearm muscles.
Wrist curls. Start with your forearm laying on a flat
surface, palm up. Use a lightweight dumbbell (a half- pound to
one pound weight to start and increase weight as you improve).
Lower the weight to the end of your fingers, and then curl it back
into your palm, followed by curling up your wrist to lift the
weight an inch or two higher. Perform 10 repetitions with one arm,
and then repeat with the other arm.
Reverse wrist curls. Use a lightweight dumbbell. Place
your hands in front of you, palm side down. Using your wrist, lift
the weight up and down. Hold the arm that you are exercising above
your elbow with your other hand in order to limit the motion to
your forearm. Perform 10 repetitions with one arm, and then repeat
with the other arm.
Lower back: Specific exercises and illustrations
are available in the AAOS low back pain exercise guide.
Wall squats. Stand with ball between your low back and
wall. Slowly bend knees 45 to 90 degrees. Hold five seconds.
Straighten knees. Repeat the process raising both arms over
head.
Lying on ball. Lie on your stomach over ball. Slowly
raise alternate arms over head. Slowly raise alternate legs two to
four inches from floor. Combine one and two, alternating opposite
arms and legs. Bend one knee. Slowly lift this leg up, alternating
right and left legs.
Yoga and pilates. These exercise programs focus on trunk
and abdomen strength, as well as flexibility.
Remember to stretch your back, shoulders and legs prior to
a round of golf.
For more information on golf injuries and prevention tips, visit
OrthoInfo.org. http://bit.ly/1nbNNUG
Orthopaedic surgeons restore mobility and reduce pain; they help
people get back to work and to independent, productive lives. Visit
ANationInMotion.org to read successful orthopaedic stories.
Newsroom.aaos.org is your source for bone and joint health news,
stats, facts, images and spokesperson interview requests.
Visit us:
Orthoinfo.org
About the American Academy of Orthopaedic Surgeons
Facebook.org/AAOS1
Twitter.com/AAOS1
Google+
To view the original version on PR Newswire,
visit:http://www.prnewswire.com/news-releases/get-in-the-swing-of-golf-this-spring-300072794.html
SOURCE American Academy of Orthopaedic Surgeons