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TO CARRY, PUSH OR PULL YOUR GOLF BAG?
Golfers should do whatever they can to protect their spine if they intend to have a lengthy golfing life.
The spine consists of 33 vertebrae:
- 7 Cervical (neck)
- 12 Thoracic (mid back)
- 5 Lumbar (lower back)
- 5 Sacrum & 4 Coccyx (fused)
Wherever possible golfers should not carry their clubs as this can have a detrimental effect, not only to the quality of their golf, but also to their physical wellbeing. Regardless of a golfers fitness, after a couple of hours carrying 15-30lb+ of golfing equipment it is going to cause fatigue. It will also effect the important golfing muscles of the back, neck and shoulders which are important in producing good upper body power and accurate swing geometry.
If a golfer carry’s his golf clubs on one shoulder (normally the right shoulder for a right handed golfer) he is carrying a load, anything from 15-30lb+ on one side of the body which will apply an uneven amount of pressure down that side of the body. This will force the spine to make compensations for this extra one-sided load, encouraging muscle imbalances and applying uneven pressure on the intervertebral discs.
From a golfers perspective this can have a major effect on the amount of rotation available in the swing.
Uneven shoulders from carrying golf bag
SHOULD I PULL OR PUSH MY GOLF TROLLEY?
Generally ´pushing´ the golf trolley in front promotes easier manoeuvring and stability, especially if it has good wide tyres and a third wheel. For people with neck and shoulder problems, pushing will be the best approach as this uses the legs rather than placing stress on the upper body.
To see how ´pulling´ your trolley can affect your posture try this test. Stand up and stretch your right arm behind you as if you are pulling a trolley. Notice how your shoulder alignment changes; would you address the golf ball with your shoulders in this position? The spine will also have to make compensations in this position as the upper torso is rotated to the right.
If you ´pull´ your trolley with a bent right arm this can add further problems. This causes an activation of the bicep which can be detrimental to your golf game.
Ideally we should ´push´ a three wheeled trolley, be it electric or manual. The handle of the trolley should be at such a height that it comes into contact with the golfers hand when the arm is bent at the elbow at 90 degrees (upper arm close to the body, lower arm parallel to the floor). This enables the golfer to maintain good upright posture, with shoulders facing forward in good alignment, and eliminates any twisting of the important upper body structures.
For golfers who continue to pull they should try and alternate between their right and left side to reduce the strain being placed on their back and shoulders to one side of the body.
Do´s and Don´ts
Do´s
- Arrange golf bag and trolley so that it is easily accessible in your car. Anything that can be done to reduce the amount of strain placed on the lower back is going to be beneficial in the long-term
- Bring the bag and trolley close to your body and keep the back straight and knees bent
- Get down to trolley level when assembling
- Think before you lift!
- Carry out specific exercises to strengthen your back, shoulders and legs to prevent injuries occurring
Don´ts
- Lean over for long periods in a flexed position, as it places stress on the lower back
- Twist quickly when removing golf equipment from your car
- Assemble your golf trolley with back flexed and knees straight
For information on Physical Profiling, treatment of any golf related condition or advice on golf fitness contact tony@golfphysio.org.uk
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