No More Pain on the Practice Green

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Becoming a great putter takes a tremendous amount of time. You need to practice to develop feel and touch, but the long hours standing in a bent over position can weak havoc on your back, hips and neck.
It is common knowledge to warm up and stretch before you play and practice your long game, but do you know that it is just as important to warm up and stretch before you practice putting?
 
To prevent injury and help you hang out on the putting green longer, here are three exercises for you to do before, during and after your practice putting session.
 
Before:
 
Overhead Deep Squat-This exercise will warm up your back, hips, knees, shoulders and ankles and it will prepare your body for the awkward position you are about to assume.
 
Step 1-Stand with feet shoulder width apart holding your putter with both hands above your head.
 
Step 2-Slowly squat down until your thighs are parallel to the ground, keeping the putter above your head and your heels planted firmly on the ground. Hold for a moment and then slowly stand up.
 


 

Step 3-Repeat overhead deep squat 6 to 8 times.
 
During:
 
Self-Massage: It is important to take frequent breaks while you are practicing your putting, so not to injure your back, legs and neck.
 
Performing self-massage can help keep muscles relaxed, improve range motion and even help release endorphins into the body (the chemicals in your body that make you feel good). Performing self-massage while you practice your putting will help you stay loose and keep you on the putting green longer.
 
Step 1- Using your putter shaft, place the club behind your back and simply roll the club up and down massaging your back.
 


 

Step 2-Massage each side of your lower back for 10 to 15 seconds.
 
Step 3- Repeat this exercise frequently during your practice putting session.
 
After:

Forward Bend: After you have completed your practice session, it is important to stretch your body to prevent soreness and keep you supple. The forward bend stretches your back, neck and hamstrings.

Step 1: Stand with feet shoulder width apart holding your putter parallel to the ground behind your back

Step 2: Slowly bend forward hinging from the hips dropping the club to your ankles. Hold position for 10 to 15 seconds.
 


 

Step 3: Slowly come back up to starting position by rolling your spine up one vertebra at a time. Your head should be the last part of your body to come up. Repeat exercise 2 to 3 times.
 
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