Many golf injuries can occur due to an improper grip or swing mechanics, but a lack of fitness and flexibility also contributes to the most common golf injuries. These golf injuries usually occur in the soft tissues (muscles, ligaments, tendons) and joints (back, elbow, wrist and shoulder).

Let’s look at what can cause golf injuries?

• Overuse
• Mis-hits or duffs (hitting the ground during the swing)
• Poor swing mechanics
• Over-swinging
• Skipping the Warm-up
• Twisting the Spine During the Swing
• Incorrect Golf Club Grip

What can help prevent golf injuries?

• Proper swing mechanics and club grip
• Proper conditioning
• Proper equipment

You can reduce this stress and prevent back injuries by:

1. Rotating the shoulder and hip about the same amount during the backswing
2. Keeping the spine vertical (perpendicular to the ground) during the follow-through (and avoiding hyperextension of the spine).

To reduce shoulder pain and injuries by:

1. Shorten the backswing slightly (end with the club head at a 1 o’clock rather than 3 o’clock).
2. Strengthen the rotator cuff and scapular muscles.
3. Strengthen the chest and back muscles.

To reduce hand, wrist and elbow pain and injuries by:

1. Selecting larger club grips
2. Using softer grips
3. Using a neutral grip
4. Selecting irons with large heads and “sweet spots” to lessen vibration
5. Selecting graphite shafts are to lessen vibration
6. Selecting the correct club length (the end of the club should extend slightly beyond the palm of the leading hand)
7. strengthening the forearm muscles

If you are looking for a good fitness program I have a couple of recommendations for you.

You can check out Perform Better Golf or Turbulence Training.

Is your New Year’s resolution to become a better golfer?

My New Year’s Golf Resolutions for 2009:

1. Three putt less
2. Practice my short game more
3. Play more rounds
4. Drop 10 lbs. and get fit

To help me reach my fitness goal of losing 10 lbs., I have checked into this new fitness program that will work good for my busy schedule. This fitness program claims that I can “Burn Fat in Only 10 Minutes”.

You can download a free 10-Minute Turbulence Training Workout Program now!

Also, for those interested in checking out the entire program, Turbulence Training is offering a 21 day trial for only $4.95.  This is a small price for me to check out this program in order to meet my resolution of losing 10 lbs.  Check out the 21 day free trial!

I wish everyone a happy and golf filled New Year.
Leave a comment below and share your New Year Resolutions for 2009.

Balance is an important part of a great golf swing.  When you address the golf ball you must be in a balanced position before you start your golf swing.  During your golf swing your shift your weight while at the same time keeping your balance.  Finally, you need to finish your golf swing in a balanced position.

You can see that you need to stability and control during the entire golf swing if you are going to have a successful golf swing.  By successful I mean a golf swing that generates much distance.

An unbalanced golf swing will always result in a mishit.  The reason for the need for balance and control is the golf swing position is an unnatural position for the body to be in.

I was reading an interesting article over at Great Golf Swing Tips that was speaking about the very importance of balance and golf balance exercises for the golf swing.

Great Golf Balance Exercise

One great golf balance exercise you can easily start with is the floor touch.

This is great exercise to warm up with before a round of golf. It will help stabilize the ankles, upper legs, and core – plus improve balance, as it engages the quads and glutes, in addition to lengthening the hamstring muscles. Make sure the abdominal muscles are engaged while doing this exercise.

If you would like to find out more information about Golf Exercises then I highly recommend Golf Training DVDs. No matter your fitness level there are exercise videos for you.

You know that a golf stretching program will improve your golf game but I want you to be aware that there are a few guidelines you need to follow.

Stretching Guidelines

There a 2 basic techniques for stretching. There is dynamic stretching and static stretching.

Dynamic stretching is movement oriented and static stretching is holding the movement.

The main difference between the 2 techniques is really the hold time. Static stretching, like yoga, involves long hold times to stretch the muscles. Dynamic stretching is moving from one stretch to another with minimal hold time. Dynamic stretching is similar to the golf swing in that the golf swing is never held in one place for long moments.

Stretches Specific To Golf Swing

The only way you could even call it a stretching program for golf is to make it as specific to your golf swing and flexibility weaknesses as you can. When you take this approach, your golf swing will benefit the most.

Take a look at all the phases of a single golf swing and there is a dynamic stretch you can do to improve it. For example, halfway back; top of the backswing; halfway down: halfway through; and to a FULL finish. Look at all those stretches right there!

Stretching Not Straining

An important thing to remember is stretching within your limits. If you feel a hint of pain…stop! Stretching should never hurt! It may be uncomfortable, but should never cause pain.

To improve your current range of motion, you need to go slightly beyond your current range, but that’s it! No further, or you will get injured. When stretching for golf, you need to really pay attention to how your muscles are feeling.

7 Minutes Golf Stretching DVD

There is no denying the extreme importance of a golf stretching program, and I can assure you the golf stretching dvdby Mike Pederson will quickly and effectively get you smashing the ball down the middle of the fairway and farther than you expected!

I have a buddy of mine named Larry. Larry likes to brag around the office about his great golf game. I bragged to some other friends about Larry and they said they wanted to play around against me and Larry and told me to put my money were my mouth is. How could I turn down the chance to make a little side money.

I told my friend Larry about the match and he said he was game.

I quickly learned that Larry is probably like most weekend golfers. Larry is just a normal eat at McDonald’s kinda guy that would rather lay on the sofa, like the guy to the right, that practice to improve his golf game.

I asked Larry if he knew of the benefits of golf exercises? Larry said he had no idea there where any benefits to golf exercises. I thought to myself…”What did I get myself into.” I then explained to Larry that there are many benefits to golf exercises.

I then asked Larry what he did to get ready for a golf match. Larry said, “I like to go to the driving range to hit golf balls the night before. I snag the largest bucket of balls I can find and start to hit the hell out of the balls one after the other. I do this about and hour or so until my back and my shoulders get tired and give out.” Again I thought to myself…”What did I get myself into. My wife is going to kill me if I lose this money.”

I tried to tell Larry all he really needs to do in order to improve his game, develop a consistent swing, increase the length of his drives and shoot lower scores is to quickly and easily improve his flexibility. He never believed me…that “famous” weekend.

The morning of our match, Larry met me at the course early to work on our putting and he’s walking like a drunk…barely able to carry his bag. I notice he barely can stand up straight without a grimace look on his face and making a low moaning noise.

I quickly moved into the “I gotta do something quick to win the bet” mode and begin running through the quick-easy and simple 7 minute golf exercise stretching program by Mike Pederson with Larry. 7 minutes later, Larry was standing straight, without pain and walking to the tee box on the first hole, a monster of a par 5.

Before teeing it up, Larry turned to me asked me point blank…”Think I can drive the ball without hurting my back?”

“Larry” I said…”you just did everything you’ll ever need to do in order to drive the ball farther than you ever have…grip-it and rip-it dude…show them what you can do.”

That day…with the help of the 7 minute stretching program for better golf, Larry hit the ball longer than he ever had before, hit more greens in regulation and shot his lowest score in two years.

Larry told me that stretching program we did before the match “was amazing. I always thought it was a bunch of BS but you’ve made me a believer.”

I just smiled back with a “I know…I know” look and held my hand out to receive my share of the winnings.

They say you can’t fix stupid … but you can fix your golf game with the 7 Minutes Golf Stretching DVD.

I hope you will be like Larry and give the stretching program a try.