<p>Golfing is a great way to get some exercise and burn off some excess calories. Despite being a low-impact activity, however, it’s possible to pick up an injury or two on the course if you don’t prepare well.</p>
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<p>Just like you would warm up before you begin exercising at the gym, you also need to stretch before you play golf.</p>
<p>Your back especially is likely to be more prone to injuries on the golf course than other parts of the body.</p>
<p>Golf stretching exercises that target the upper and lower back will help improve, balance, stability, and posture in the long run. Let’s take a look at a few easy ones to try. If you are a senior citizen, don’t forget to <a href="https://loaids.com/golf-stretching-exercises-seniors/">check this excellent article </a>before</p>
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<h2>Seated rotations</h2>
<p>With every swing on the course, you risk spine injury. The seated rotations golf exercise will help limber up the spine and keep you safe as you swing your club.</p>
<p>Sit on a bench or chair and then hold a golf club behind your neck with both hands. Turn your upper body slowly to the left ensuring that your hips don’t move.</p>
<p>Go back to the starting position and rotate to the right. You can do three sets of 10 rotations on each side.</p>
<p>The good thing about this stretch is that you can even do it standing when you get to the golf course.</p>
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<h2>Bridge stretches</h2>
<p>Bridge stretches are meant to target your lower back to ensure that you don’t get injured as you bend or swing the golf club.</p>
<p>Get a mat and lie down making sure that your back is flat, knees are bent and your heels are planted firmly on the ground.</p>
<p>Using your feet, push yourself so that the pelvis is lifted. The back should be flat and feet still firmly on the ground. Hold the position for 3 to 5 seconds and do 20 to 30 repetitions.</p>
<h2>Knee chest stretches</h2>
<p>Find a yoga mat or any flat surface and lie with the back straight and knees bent at an angle.</p>
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<p>While in that position extend your left knee along the floor and then draw in the right knee towards the chest.</p>
<p>Lengthen your spine making sure that the hips remain on the floor. This helps release all the tension. Hold the stretch for about 2 minutes before changing to the other leg.</p>
<h2>The plank</h2>
<p>The plank is a stretching exercise that requires no equipment and works to strengthen your core.</p>
<p>Start in a pushup position and tighten your torso in such a way that the stomach doesn’t sag down.</p>
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<p>Hold for 30 seconds to a minute depending on your fitness level and then rest. Do at least 3 sets of that before hitting the golf course.</p>
<h2>Dumbbell deadlifts</h2>
<p>This stretching routine aims to strengthen your lower back. Hold a dumbbell in each hand and then stand with feet hip-width apart.</p>
<p>With the back flat, lift the dumbbells to your hips and then lower them down as far as you can making sure that the back remains flat while doing so.</p>
<p>Engage the lower back and the glutes to go back to the starting position. You can do 3 sets of 10 to 15 repetitions.</p>
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<h2>The sumo deadlifts</h2>
<p>The sumo deadlift works on your back, hamstrings, and glutes which are all engaged when you are swinging a golf club.</p>
<p>Rather than the hands being outside the feet, with this stretch, they should be inside with the legs wide apart.</p>
<p>The width varies from one person to another, but in general, your shin should be perpendicular to the floor, back flat, and the shoulders just directly above the bar.</p>
<p>When in that position, you want to do the routine just as you would in a regular deadlift.</p>
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<h2>Back to wall slides</h2>
<p>Your upper back is likely to get stiff which can affect your mobility leaving you prone to back injuries when on the course.</p>
<p>To do the stretch, stand with the back against the wall and your feet about 12 inches apart.</p>
<p>Your butt, head, and shoulders should all be against the wall ensuring that you don’t arch your back.</p>
<p>Put the forearms and the elbows against the wall and then slide the arms up and down slowly in a controlled motion.</p>
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<p>As you move downward, pinch the shoulder blades for more range. Do 3 sets of 15 repetitions.</p>
<h2>Conclusion</h2>
<p>Since golf is a low-impact activity, most people don’t think about stretching before hitting the course. Just like with high-impact sports, you can pick up an injury on the golf course if you are not well-prepared. These back exercises will help reduce your injury risk whenever you hit the golf course.</p>

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