Physical Therapy Stretches

By Michael Hinckley
Physical therapy and stretching can help allieviate painful injuries related to sports and golfing.
Physical therapy and stretching can help allieviate painful injuries related to sports and golfing.

After a golf-related injury, it is common to undergo physical therapy as well. Physical therapy is important to return your mobility and strength, especially after surgery where the average reaction of the body is to stiffen up and reduce mobility. With some simple stretches, careful guidance by your physician, and active participation in physical therapy, you can get back onto the golf course in short order.

Medical advice

Seek medical supervision. As with any recovery program, seek the advice of physical therapy specialists as well as a physician who specializes in sports medicine. Exercises, even stretching, without appropriate supervision can result in increased damage to the affected area and hamper your recovery.

The Knee

Stretch to improve your knees. Three main muscle groups--the calf, the hamstring, and the quadriceps or "quads"--provide strength to your knee while tendons and ligaments provide movement and structure, respectively. To stretch your tendons, stand with your feet together and bend forward at the hips. To stretch your calf, again stand with your feet together and push up onto the tips of your toes. Hold for about 5 seconds and return to resting position slowly. Repeat 10 times. To stretch your quads, again stand with your feet together and lift your right ankle up toward your buttocks, grabbing your toes with your right hand. Hold for 5 seconds and return to resting. Repeat 10 times per leg. To stretch your hamstring, place your right foot on a stool or chair and lean over your thigh with your body. Hold for 5 seconds and return the foot to the floor. Repeat 10 times per leg.

The Chest

Stretch your chest. Interlock your fingers behind your back, palms outward. Raise your arms straight back while exhaling. Inhale and return your arms back to the small of your back. Exhale and pull your wrists over to the left side of your body. Inhale and return your hands to the small of your back. Exhale and pull your wrists to the right side of your body. Inhale and return to the small of your back. Repeat this process 10 times, moving slowly.

The Neck

Loosen up your neck. With shoulders even with the ground, place your left ear on your left shoulder. Slowly rotate backwards until your right ear rests on your right shoulder, then return your head to the upright position. Repeat 10 times. After that, with your shoulders square and your eyes ahead, slowly place your chin on your chest and hold for 5 seconds. Return to resting position and repeat 10 times. Finally, with your shoulders square, lift your shoulders up in a slow shrugging motion. Rotate your shoulders toward your back, down, and up in a circular motion. Move slowly and repeat 10 times.

About the Author

Michael Hinckley received a Bachelor of Arts degree in US history from the University of Cincinnati, a Master of Arts degree in Middle East history from the University of California at Santa Barbara. Hinckley is conversant in Arabic, and is a part-time lecturer at two Midwestern universities.

Photo Credits

  • Ablestock.com/AbleStock.com/Getty Images
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