During a Golf Swing, unknowingly a lot of rotation is occurring through your neck. If any of you are experiencing reoccurring neck pain, it is possible you have reduced range of motion at your neck. Click here to see some simple exercises and stretches you can do to help the mobility in your neck.
During a Golf swing, as you follow through the swing as well as your shoulders and back, there is a lot of rotation that is occurring at the neck. Sometimes you My find that your golf swing is not as smooth or flexible as you may like it to be. One reason for this could be that your neck is stiff, and a stiff neck can lead to restriction or stiffness in the shoulder. With age or due to daily activities like sitting at a computer desk all day working, can lead to neck stiffness. So, lets look at some simple exercises that can help the range of motion available at your neck.
Remember, as before, if any of these exercises cause discomfort please stop and consult a professional for guidance.
Stretching the Trapezius and levator Scapulae muscles (muscles at the back of your neck and upper shoulders):
- Turn your head 45° to the Left
- Now Drop your head forwards, to bring your chin closer to your chest
- Hold for 10-15 seconds
- Now bring your head back to neutral and repeat the same process, turing your head now to the Right
- You can repeat this 3-5 times both sides
- This exercise can be done 2-3
- times a day, or when you feel your neck is feeling a bit stiff
Stretching the Scalenes muscles (muscles Side of your neck):
- Start of with your head facing straight ahead
- Drop your Left ear to your Left shoulder, as far as it goes naturally do not try to force it further
- Be sure, that you are not lifting your left shoulder up
- Now bring your head back to neutral and repeat the same process, taking your Right ear down towards your Right shoulder.
- You can repeat this 3-5 times both sides
- This exercise can be done 2-3 times a day, or when you feel your neck is feeling a bit stiff
Chin Tucks (To Strengthen the muscles front of your neck):
- Looking straight ahead, bring your one hand behind your head, but not touching your head
- Now gently tuck your chin backwards, in the same plane, like a pigeon, until your head is now touching your hand
- Be careful that your chin is not dropping down
- Hold your neck in the tucked position and then release off,
- Now repeat 3-4 times
- If you find this exercise tricky, and not sure you are doing it right, please do not continue with it, and consult a professional to show you the exercise properly
Increasing neck Rotation:
- Turn your head to the Left as far it goes
- Now drop your head towards your collar bone, as far as it goes naturally do not try to force it further
- Now repeat the same on the Right
- You can repeat this 3-5 times both sides
- This is a nice exercise you can do before you start playing your golf