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Conditioning and Preparation
Before you take that first swing with a golf club, there are some things you need to know. Although swinging a golf club may look simple enough, the mechanics that make a golf swing work involve several major muscle groups working together. Some critical areas and muscles involved in the swing include the back, the shoulders, the hips and legs. Stretching and strengthening these groups is very important prior to playing golf. The golf swing is an unnatural movement, and proper stretching and preparation will help to avoid injury.

Each of these muscle groups is important, but most important of these is the back. Since most golf injuries occur to the lower back region, we'll focus there for now. A golf swing requires twisting of the torso, and can apply pressure and stress to the upper and lower back. As a player addresses the ball, proper flex in the knees can alleviate some of this stress, but not all. At address, the lower back muscles support the upper torso weight as it is angled forward to the ball. As the club is taken away to top position, the back twists, and is still
responsible for holding the head and shoulders steady and upright.

As the swing proceeds downward, and then into the follow-thru, the arms transition around the torso, causing the back to twist in the opposite direction. This unusual motion can cause strain to an unprepared lower back. The golf swing can generate club head speeds in excess of 100 miles per hour. It's this speed, power, and momentum that a player must understand and be prepared for. The key is to stretch, strengthen, and condition these muscle groups to avoid injury. So before you dig into that large bucket of range balls, take your time and sufficiently stretch out those muscles, especially the back! Consult your local Golf Pro for exercises you can do to prepare your body for the game of golf.