TheFitInstitute_Summer Golf and Injury Prevention

TheFitInstitute_Summer Golf and Injury Prevention

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ENHANCE YOUR HEALTH & GOLF GAME WITH SUMMER INJURY PREVENTION TIPS ALSO INSIDE What Patients Are Saying • Follow Us on Social Media • Physical Therapy Myth Busting • Exercise Essentials • Partnership with Five Keys Yoga ENHANCE YOUR HEALTH & GOLF GA E WITH SUMMER INJURY PREVENTION TIPS ALSO INSIDE What Patients Are Saying • Follow Us on Social Media • Physical Therapy Myth Busting • Exercise Essentials • Partnership with Five Keys Yoga

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ENHANCE YOUR HEALTH & GOLF GAME WITH SUMMER INJURY PREVENTION TIPS

individualized exercise prescription. Our certified personal trainers will develop a comprehensive programfocused onmobility, stability and rotational strength. Making a Healthy Lifestyle a Hole in One Though a healthy lifestyle should be year- round, the pressure for a better body is on high during the summer, what with all of the time we spend in basically less clothing than we’re used to wearing outdoors. Here are some tips and suggestions for a healthy, more fit you this summer! 1. Adjust your body temperature. Hop into a cold shower before your workout. Studies show that a pre-exercise cool down improves performance in the heat — probably because it lowers your heart rate as well as core and skin temperatures.

3. Easy does it. The actual motion of golfing isn’t the only thing that strains your body during a round. Soreness can also come from walking around the course and carrying your clubs. Start the year off using a push cart or only playing 9 holes while you build up the endurance needed to play an entire round. If you regularly ride in a cart, this is likely a little less of a concern. 4. Don’t let your skills get rusty. If you’re an avid golfer during the summer, prepare your body during the off season! Regular aerobic exercise, such as jogging, swimming or biking, can help keep your stamina up and ready for the season. Contact us ( thefitinstitutechicago.com ) if you have a history of injuries, andwe canworkwith you to create a golfing -specific injury prevention program. Our physical therapist can perform a sport -specific assessment and recommend an

Getting Back in the Swing of Things Golfing for the first time after a couple months can be tough on the body. Most people will experience soreness in their lower back, shoulders and wrists after their first time out. Before getting back into the swing of things, here are some following tips: 1. Prepare. Before hitting the green, you may want to go to the driving range a couple of times first. This will help prepare your muscles when you play a round of golf. 2. Stretch. Stretching can improve your range of motion, making it easier to swing the club. Try some of these stretches, which will warm up the muscles you will use in your golf swing.

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S TA Y H E A LT H Y & I N J U R Y - F R E E : C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D A Y !

2. Get the dirt. Try to walk, run, or cycle on dirt or gravel paths, since asphalt and concrete tend to radiate heat and reflect the sun’s rays, making you feel hotter. Live near water? Take advantage of the breeze on even steamy days; if possible, start out with thewind at your back, sowhen you’re finishing you’ll be running into a headwind, which is cooler. 3. Cool down with essential oils. Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid. 4. Summarize your intervals. To keep your fitness level up, do your regular cardio at a slightly slower pace, but add in 30-second speed bursts every three to five minutes. You’ll maintain your conditioning and burn more calories without having to go all-out the entire time. ENHANCE YOUR HEALTH & GOLF GAME WITH SUMMER INJURY PREVENTION TIPS (Continued from Outside)

They’re more than 80 percent water, so fruits such as grapes, watermelon, cantaloupe, and honeydeware a tasty way to replenish fluids and boost your energy post-workout. Keep them frozen or grind them into a smoothie for a refreshing treat! Put the cool factor back into your workout routine with these tricks this summer! Always remember to stay hydrated and listen to your body to avoid dehydration or stressing any muscles.

5. Refuel with fruit.

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They’re super open and nice. They work with you to try to work within your budget and

they’re very open about the financial side of things. The physical therapists are awesome too, everyone is friendly and great. Also they’re super willing to explain what each exercise is doing for me so I know the purpose behind every movement.” - KC

Luigi and the rest of the staff are very professional, they keep kids working very

hard while having some fun. The facility is amazing, high-quality new equipment, fit for a professional sports team. Highly recommend one-on-one sessions with the staff.” - MIKE

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Wand Shoulder Flexion Lying on your back and holding a wand, palms face down on both sides, slowly raise the wand towards overhead. Repeat 8 times. EXERC I SE ESSENT I AL S USE THIS EXERCISE TO STRENGTHEN YOUR SHOULDERS Exercises copyright of

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Always consult your physical therapist or physician before starting exercises you are unsure of doing.