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Exercises to Prevent Common Golf Injuries

To those who don’t play, golf seems like a low impact sport. But golf provides a real physical workout and arm and lower back pain and injuries are common among golfers. The American Academy of Orthopaedic Surgeons recommends some preventive exercises so golfers can protect themselves against injury.

To avoid golfer’s elbow, suggests these simple exercises to help build up your forearm muscles.

Squeeze a tennis ball

Squeezing a tennis ball for five minutes at a time is a simple, effective exercise that will strengthen your forearm muscles.

Wrist curls

Use a lightweight dumbbell. Lower the weight to the end of your fingers, then curl the weight 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, 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, then repeat with the other arm.

These simple exercises can help strengthen lower back muscles and prevent injuries.

Rowing

Firmly tie the ends of rubber tubing. Place it around an object that is shoulder height (like a door hinge). Standing with your arms straight out in front of you, grasp the tubing and slowly pull it toward your chest. Release slowly. Perform three sets of 10 repetitions, at least three times a week.

Pull-downs

With the rubber tubing still around the door hinge, kneel and hold the tubing over your head. Pull down slowly toward your chest, bending your elbows as you lower your arms. Raise the tubing slowly over your head. Perform three sets of 10 repetitions, at least three times a week.

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