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Catherine Luchini Gerson, a registered physical therapist, is certified in Body Balance and Performance, 
a golf-specific fitness training 
and therapeutic treatment program to reduce injuries and  improve swing performance.

Catherine poses with Elaine Crosby, seated on the exercise ball.

• Stretching daily at home, on the course, and after a round of play
• Participating in a conditioning program 3 times a week
• Listening to your body if pain or soreness occurs and seeking treatment

The key to playing mentally well is directly related to feeling comfortable with your body physically, as well as with the execution of your golf swing. Proper exercise is the key ingredient in prolonging a lifetime of injury- and pain-free golf.

To stretch, I recommend using an exercise ball for daily pre-stretching before playing golf. This ball is simple exercise equipment for home use. It was originally used in the 1960’s in Switzerland by doctors and physical therapists to treat children with neuromuscular limitations, and today it is present in nearly all health clubs and fitness centers. The 90- degree rule applies. Sit on the ball as if it you were sitting on a chair, keeping your hips and knees bent at a 90-degree angle. This determines the correct ball size for you.

How to Stretch:
The ball is an excellent piece of exercise equipment used by people of all ages for stretching out all the muscles along the spine, i.e., the back, the neck the shoulder and hip areas. Lying on the ball on your stomach, rolling to your side and then to your back, will loosen up your spine from your head to your buttocks. Relax into the stretch until you feel your muscles release. As you balance maneuvering on the ball in these positions, you will tone and strengthen abdominal, buttock, and postural muscles vital for good posture when setting up to tee off the ball.

How to Balance:
Since Balance is also key for weight shifting during your golf swing, the ball encourages you to use your balance to maintain an upright position. Again, you are strengthening your postural muscles (back, stomach, hips) as your muscles isometrically contract to maintain your balance and upright posture on the ball.

On course Stretch:
Use your golf club and proper body mechanics to check your posture and to assist you with stretching your neck, shoulders, back, hips, quads, hamstrings and heel cords. Think about your posture - keep your back in a neutral position, not arched or rounded. Place your golf club along your back as a guide as you bend forward from the hips, not the waist.

Use your golf club as a crutch to assist:

2.  Balance using your golf club for squats, heel cord stretches and hamstring stretches, which you can do when waiting on the tee prior to hitting.

3.  Rest your back frequently. Assume a squat position, using your club in front for balance (as in eyeing a put). This takes weight off your back from the standing position.

4.  Sit on a bench and hug one knee to your chest. Now rotate or twist your body from side to side.

5.  Stretch out one leg on the bench as you sit and touch your toes with two hands to stretch out your hamstrings.

6.  Cross your leg placing your ankle on your opposite knee; holding onto the ankle, push the knee downward stretching the outside of your hip.

7.  Standing or sitting, place your hand on your elbow and stretch your neck and shoulder rotators. Pull your arm across your chest, palm facing upward and look over your shoulder.

8.  Arm overhead, stretch your triceps, and then hand on wrists, stretch your forearms and wrist muscles.

9.  Standing and leaning on your club or a bench, grasp your ankle bending your knee to stretch your quadriceps or thigh muscles.

Post Golf Stretches: 
Repeat the same on-course routine in the locker room after your round of golf. Your muscles have tightened and need to be released equally on both body sides. Everyone has a dominant stronger and tighter body side. Be aware of stretching out both sides equally.

Remember that a tight muscle is a weak muscle and it is prone to injury. Consistency is the key. Daily and frequent stretch is your goal to maintain your body for pain-free and golf and maximum swing performance.

Catherine Gerson's ball exercise video, Ball Exercises for Stress-Free Golf, will be available soon through Healthy Bodies.

Catherine Luchini Gerson
Healthy Bodies Physical Therapy
www.healthybodies.org