- Hi, I'm Bob Scupper, physical therapist.
- And I'm Brad Heine ck, physical therapist.
- And together, we are the most,
famous physical therapists on the Internet.
- In our opinion, of course.
- Brad, we had a couple viewers that were complaining
that we hadn't done any videos on golf.
And the fact is we had done one or two.
We actually did one on Tiger Woods.
You remember that?
- Yeah. That was a long time ago.
- A long time ago, we were just pups at the time.
Really didn't know what we were doing at the time.
- Right
- So just to let you know that we are responsive to
to our viewers, we are gonna do one today.
It's gonna be the top three stretches to do before you golf.
Now I'm a golfer. I golf at least once a week.
You don't golf much.
- I golf once every five years.
- Yep.
- But I'm gonna start golfing more,
as the aging process takes advantage of my body.
- It's not pretty Brad.
I haven seen you golf, but anyway, as I know, most
of you get to the golf course.
There's not a lot of times right before that you get
on the tee box.
So you, these are the three stretches that I want to
see you do, because these are the three
that I've actually seen people get hurt.
- Sure.
- I've had two friends that hurt their back,
on the golf course.
- Yeah.
- I've had a couple friends that have had a tendonitis
- Hm
- and they couldn't even golf anymore for a while.
- In their elbow, yeah.
- In they're elbow, and I've had also one person
my brother who hurt his calf muscle,
while he was golfing, so.
- It's a dangerous sport, Bob.
- It's a dangerous sport.
You don't think there's any injuries, but,
so let's start off with the back.
This is the one that you really want to get warmed up.
- Yeah.
- Okay. So the first thing is,
how do you hurt your back, Brad?
What's the normal way people normally hurt their back.
- Oh, you mean typically with a
bending forward, motion, right
- So what's the stretch, you don't want people doing?
- Bending forward.
- Right. So they, a lot of them I see them take this club
and they go like this.
- Yeah.
- And that's the worst stretch you can do.
I mean, that's, what's gonna give you back pain.
- That's gonna stress those discs and it's gonna really
increase your risk for herniated disc that way.
- You really don't want to be in that rounded out posture.
So at the, what is good is actually to put your back
in the opposite direction.
- Yeah.
- And so that's where these, these work great.
You can actually just take your club and kind of put it
in your low back and stretch back like this.
- Now, do you use a wood for that or an iron?
- You can use anything, Brad.
- Okay. Just one to clarify.
- Brad is showing his heavy knowledge of golf.
Now the other thing is you can go
up a little higher.
- Sure.
- And even a little higher, you get the different levels
but this is a great stretch to do before you golf
because you don't want to throw your back out
which is normally happens when you bend.
- Right. And if you work and you do a lot
of sitting or you do a lot of bending
this is just a great exercise, for other things.
- Thing is if you're driving a cart too, when you're
on the cart and you're slumped you, you're putting yourself
at more risk for hurting your back when you're
when you're golfing.
So make sure you have good posture when you're in a cart.
- So that's number one.
- Well back is number one, cause this is also number one.
And this is the one you see, most people do.
- Oh, the rotation.
- Yeah. You wanna, you wanna start just gently, you know
start with small rotations and then work into larger ones.
And then after you've done that
then you're gonna put the club in front
of you like this and this is the driving one.
And this is the receiving one, I guess you'd say.
And you're gonna go like this
and you're gonna really stretch it.
Now you see how that's working Brad?
- Yeah. That's not only stretching your back
but you're getting some of those.
- You're stretching this pectoralis muscle here too.
- That's pretty active in that golf swing. Isn't it?
- Yeah. So I'm a right-handed swinger.
So I, I have to go way back this way.
This is where I really stretch it.
I'll stretch it this way too, just to even things out.
- So if you're left handed, you would do the opposite.
- I would probably go more this way.
Yeah. So, alright.
That's for the back now, Brad,
do you wanna show for the forearms?
- Oh, the forearms. You bet
- A lot of people get a tendonitis from, from golf.
- This one, just take your hands out like this,
make a loose fist. Don't tighten them up,
and go down as far as you can and then rotate out.
- Yeah, you'll feel that.
- It's right up in here.
It's not a real aggressive stretch, but it's gonna stretch.
You can do that three or four times.
And you can do that throughout the game, you know?
- Yeah. You wanna get loose enough
- And don't worry what people think,
when they're they think you're kind of looking strange.
Then you're gonna go this way.
Once it catches on everyone on the golf course
will be doing it.
Take your hands like this
this hand over the fingers and oh,
do it this way so you can stretch this way.
These are gentle stretches
hold them for five to ten seconds.
Do 'EM throughout the, throughout the game. Okay.
- And with that, he got the top
of the forearm basically and the bottom of the forearm.
With those two stretches.
- Two, three.
- And the other thing, Brad, wouldn't you say is like
if you are kind of prone to that problem
you could even massage this area a little bit.
Get some blood flow into that area
- Right? Yep.
- You know.
- I have my wife do that to me.
- Well, good for you, Brad.
- Sure.
- We're all happy for you. Okay.
The last one and this is one where my brother actually
hurt his calf muscle while he was golfing.
So it's not a bad idea to stretch,
I'm gonna stretch this one right here.
- Right?
- [Bob] So you can just use your golf club
and you're gonna hold it to get some balance.
And you're just gonna, you're keeping the heel on the ground
- Right here.
This is the one getting stretched right here.
- [Bob] I'm leaning forward.
I'm trying to keep the heel on the ground.
You can bend the knee,
Or you can just lean the hip forward, both ways.
And you can stretch that one out, really good.
For a good 15 to 30 seconds.
- Yeah.
Now don't, don't let this happen.
I'm gonna emphasize, just go in that position again, Bob.
This will be kind.
- [Bob] Don't turn it out.
- Yeah.
- [Bob] That's you have to keep it the toe straight forward.
- Right?
- [Bob] Okay. We just lost a cup.
- Uh Oh,
- We have our little set of secrets there.
So we stretch the other side out.
Now, if you have a little more time
you can also go ahead and, and put your foot up on the cart
and give a little stretch for the hamstring stretch.
- Keep a straight knee.
- Keep a straight back.
- Keep your posture.
- You bet.
- Use the club, to give a little balance.
And then the last one would be the quad
to stretch the quad?
- Sure. This one, if you got good balance.
- I thought you were gonna do it, Brad.
- Well okay, we'll do it.
I'm not a big one on just doing this stretch, but
if you wanna do it, you can, if you've
got something to balance.
- I probably wouldn't do it
unless you're you tend to have problems in that area.
- Yeah. Right.
- So there you go.
You're gonna be ready set, to hit the long ball and yeah.
Brad looks like he's got a natural swing.
Doesn't he?
- Yeah, I can do it.
- I, I actually do for warming up Brad.
I actually do a baseball swing.
Just gently going back and forth.
- This is something you really gotta make sure
that your surroundings are clear?
- Yep.
- All right.
- Good luck. Good luck with your game.
- Thank you.