Pure Physio Blog

Putting out of Isolation

Published on
15 May 2020

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After 7 long weeks in isolation, sports mad Victorians are celebrating the announcement this week that a number of recreational sports and activities are back on the permitted list and we will soon be able to watch NRL, AFL and a modified Super Rugby competition. Professional athletes are now allowed to get back to their training with plans for competitions to restart over the next few months. The time away from their sport and training could have a significant impact on performance as well as injury risk, so the next six weeks of training will be crucial. For the rest of us who have been juggling working from home at a less than ideal workstation, home schooling, queuing for essential supplies and managing life in isolation, it is even more important to take a gradual approach to returning to sport and activity.

If you are an avid golfer like my neighbour, you have probably been putting, pitching and chipping your way around the house in between Zoom Meetings over the last 7 weeks, so your short game could be in great shape.  However you may not have had the opportunity to work on your long game.  So before hitting the first tee, there are a few things you need to consider.  Working on a laptop at the dining room table does not encourage optimal posture and this can certainly impact your ability to swing a golf club.  Here are some exercises you can do to get your body golf ready.

Uncoil yourself

Lie on a foam roller or rolled towel to open your body out from chair shape to sports ready.  Take both arms out to the side to stretch the front of your chest and allow your shoulders to relax back towards the floor.  Lie there for 5 minutes and imagine you are on a deserted beach somewhere.  At least we can still dream of holidays.

Get your twist on

Rotation is very important for a number of sports, especially golf.  Sit or stand with arms out in front of you and hands clasped together.  Turn to one side, keeping your hands in line with your breastbone, hold for a few seconds and then repeat to the other side.  Gradually increase your movement each time.  Hold your golf club across your shoulders to open your shoulders as you rotate.

Squat, squat, squat, your hips don’t lie

Good movement at your hips and pelvis are essential for transmitting the force generated by your legs to your upper body.  Stand with your feet hip width apart, knees pointing forward.  Imagine you are sitting back into a seat and then stand all the way back up.  30 squats will have you on your way.

Get off the sofa

The front of your hips and legs tighten up with increased sitting, so put your good sofa to good use to stretch out your hips and thighs so you can stand tall.  Rest one knee on the floor with your foot supported on the sofa behind you.  Have your other foot flat on the floor in front of you.  Tuck your bottom under and keep your chest up.  Feel the stretch at the front of your hip and thigh.  Hold for at least one ad break on each leg.

Now that you have got your body moving, don’t forget the all important warm up before teeing off.  If you would like further advice on getting your body out of isolation and ready to exercise again or if you experience any niggles, aches and pains as you return to activity please get in touch.  The team at Pure Physio are ready to get you back to your sporting best. 

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