Whether you are beginner or a talented player, golf remains a challenging sport for all, where achievements are all relative, are often the result of a good physical preparation. In order to avoid injury and keep chasing your personal best for many years to come, read carefully the following pieces of advice.  They were put together and are specially intended for golfers by a multidisciplinary team of health specialists. 

Warm up
When golfing, except for a putt and some approach shots, most swings require rotational and violent movements, hence the importance of a good warm-up.  Here is a short program to do before each game or each visit to the practice field.  This program will allow you to avoid injuries and improve your performance.

The goal of these exercises is not so much to increase flexibility but to stretch muscles and to allow for proper joint mobility.  Remember that an extended warm up could also lengthen some muscles and modify your natural swing, which is not a good thing.  On top of impairing your performance, this modification of the movement could also lead to injury. For better results, do each of the following exercises by following the explanations carefully. Remember: not more than 10 seconds.

Neck	Back
Tilt the head to one side and let the opposite shoulder fall freely.  Breathe in.  Breathe out.  Do the same on the other side.	One hand on the hip, bring the opposite arm towards the sky breathing in.  Bring the arm along the body breathing out.  Repeat with the other arm.
Back & chest	Shoulders
Breathe in crossing the arms in front of you, with your upper back bent.  Stay in the pose.  Breathe out opening the chest without arching the back.  Repeat one more time bringing the other arm on top this time.	Rotate shoulders four times towards the back breathing in, and four times towards the front breathing out.
Wrists	Calves & back
With one hand, stretch the other hand upwards (extension) and downwards (flexion).	Leaning on a club, flex the body and the knees without raising the heels from the ground until you feel a stretch in the calf.  Alternate each leg and repeat.
Hips & pelvis	Body
On one leg, keep the body steady and straight and make internal and external rotations with the hips.  Switch leg.	Take the golf stance, holding a golf club at shoulder level, make soft rotations of the body while legs remain solid on the ground.

Practice swings
Whether on the practice range or right before the game, your first swings should be shortened and executed without effort.  During the warm up, you may lengthen, and then complete the swing and even use a second club.  In all cases, go for a fluid and effortless movement.

Breathing
Whether during the warm up or a game, remember to breathe deeply and freely before each of your swings.  Playing relaxed will allow you to avoid injuries and could even help you to bring down your score.

Sun protection
In order to enjoy golf for many years to come and keep doing your favorite outside activities, the Canadian Dermatology Association offers this advice for golf enthusiasts.

Time

• Choose carefully the time of your sports activities, preferably before 10 am or after 4 pm.

Shadow
Whether you are player or spectator:

• Remain in the shadow of trees, shelters or buildings as much as possible.
• If need be, bring an umbrella or a portable tent.
• Ask the clubs you play at to make solar shelters or to plant trees that will create shade. 

Clothing

• Choose clothes that cover as much skin as possible.  Shirts and blouses with a collar will help protect the neck.
• Wear a hat with large edge, preferably with a longer edge at the back.
• Do not forget sunglasses.  Choose 100% UV protection and “wrapping glasses”.

Sun screen

• Apply a strong sun screen (SPF15 or more), 15 to 30 minutes before going outside.
• Reapply sunscreen 15 to 30 minutes after the beginning your exposure to the sun, and then every two hours afterwards.
• Do not forget to also use lip balm (SPF 5 or more).
• If you go bathing or if your activity makes you perspire, choose a water-repellent sunscreen. 

The importance of hydration
Golfers, beware! As mentioned by the Canadian Athletic Therapists Association (CATA), dehydration may have moderate effects, as well as very damaging effects. Dehydration is not to be taken lightly; it is serious enough that it can be fatal.  That is why it is extremely important to drink enough before, during and after each physical activity. Here are some symptoms to be aware of:

• Lower pulse and blood pressure
• Accelerated pulse
• Increased body temperature 
• Heatstroke

If you chose an energy drink, it should contain 6% carbohydrates and electrolytes at the most.  This drink is ideal during an exercise session of more than 45 minutes or an intense activity. Moreover this kind of drink is also recommended during the summer months, when hydration needs increase.

Thank you and happy golf
Maxime Gauthier,
Golf MD Performance