Boxers, rugby players and other full contact athletes might be surprised, but injuries in golf are becoming quite a major part of the game.

Poor technique, muscle imbalances and incorrect biomechanics cause bad habits to develop, which will not only hamper your performance but can lead to long term injuries as well. If you consider the length of time it takes to complete a round of golf, the strain that a poor golf technique will have on the body could easily lead to myofascial tension.

One of the main complaints from golfers today is lower back pain, and in particular a recently coined term called lower crossed syndrome. Simply stated, the lower crossed syndrome is a grouping of weak muscles combined with overactive/tight muscles, which create imbalances that can lead to lower back pain.

In the diagram below, at line A, the Illiopsoas (hip flexors) are lined up with the lumbar erector muscles and are both short, tight and weak. Line B is running through the lower abdominals and the Gluteus Maximus and are weak, under-used and therefore under-developed.

This typical postural pattern from over flexing the spine leads to a severe bowing or lordosis of the lower lumbar spine caused by the reciprocal inhibition or neurological switching off of the above mentioned gluteals and abdominals. This postural pattern causes a squeezing or compression of the intervertebral disk structures and leads to back pain.

The repetitive nature of the golf swing combined with the sedentary position we find ourselves sitting in during long office hours combines to further reduce circulation and tighten the muscles of the lower back, as well as causing structural asymmetry due to the one sided nature of the sport.

Sports therapists dealing with lower back pain believe that the alleviation of pain is largely dependant on the restoration of proper functional and structural postural alignment with improved range of motion, decreased joint resistance and a more stable balance mechanism (proprioception). An wholistic approach is key to solving the pain puzzle

Active Isolated Stretching® is a gentle but very dynamic approach to lengthening muscle tissue by using a dynamic and rhythmical “pump-action” to shunt the blood into the muscle being used and flushing out the lymph after the stretch has taken place. The stretches are only held for a maximum of 2 seconds so as to prevent the tissues from contracting during the stretch. This safety mechanism called the stretch reflex is built into the muscles and tendons to prevent over-stretching. AIS as it is called, can help prevent lower crossed syndrome and ultimately increase flexibility, which will lead to a greater freedom through the range of motion and hopefully a lower handicap!

Here are three simple stretches to get you started:

Hip flexors:

From a kneeling position, begin with weight on the knee of the leg to be stretched. The weight bearing foot is positioned 12 inches in front of the weight bearing leg. At the end of each stretch movement the front knee finishes directly over the front ankle. When moving forward onto the flexed front leg, keep the top of the pelvis tilted backward throughout movement by contracting the stomach muscles. As you move forward keep the pelvis parallel. When initiating forward movement contract abdominals, Gluteus Maximus (buttock) and upper hamstring muscles. Maintain the body in a vertical position throughout movement. Hold the stretch for 2 seconds then release to the starting position. Repeat 10 times then change leg.

Gluteus Maximus:

 From a lying position, stabilize your pelvis by moving the non-stretching leg across the mid-line, whilst keeping the leg inwardly rotated. Contract the hip flexors, abdominals, medial hip rotators and hip adductors (groin) as you gently move the stretching leg towards the bottom of the chest on the opposite side. Use both hands on the outside of the knee to assist. Hold for 2 seconds and return to starting vertical position. Repeat 10 times then change leg.

Pelvic Tilt (knees to chest):

Begin with knees and hips flexed at a 90-degree angle and the thighs pointed vertical. Exhale and contract the hip flexor and abdominal muscles, pulling the thighs towards the armpits. Place hands under the thighs to assist the stretch. Hold for 2 seconds and return to the starting position. Repeat 10 times.

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