Golf tips from Humana

Before picking up your golf clubs there are a number of things you can do to prepare so that you can enjoy playing a round. Keep these golf safety tips in mind and enjoy your day on the golf course.

Tip 1 – Skin Care Before You Play

Because golfers spend so much time outside, sunscreen is an absolute must. It's not enough to put it on once before you play. You need to continually apply it throughout the round. Consider seeing a dermatologist once a year. Also, keep an eye out for unusually shaped and darkly colored moles or freckles on your skin.

Tip 2 – Stay Hydrated on the Course

The toughest opponent that a golfer may face on the course is heat. In performance studies, dehydration in athletes has been directly linked to poorer performance. A mixture of water and sports drinks seems to offer the best results for staying hydrated. Drink fluids before, during, and after each round of golf. You'll feel better and play better.

Tip 3 – Back Care Before You Play

Fifty-three percent of amateur golfers and 30 percent of professional golfers will play with an injured back this year. Here are some stretching exercises that can help you avoid injuries and stay pain-free.

  • Knee to chest poses: Lie flat on your back and take deep breaths. As you inhale, bring your knee up to your chest. Slowly exhale and lower your leg. Do the same thing with your other leg. Alternate legs for 15 repetitions. Finally, inhale and bring both knees to the chest, exhale and release the legs but don't let the feet come back to the floor for a count of 10. Repeat.
  • Cat / Cow position: On all fours, place hands under the shoulders and knees under the hips. Inhale, pull your navel up toward the spine while you bow the spine up toward the ceiling; at the same time, tuck your chin into the chest. Exhale and drop the spine toward the floor, rolling the shoulders away from the ears. Repeat in this flowing style for a set of 10.
  • Child's pose: From all fours, lower the buttocks to the heels, stretching your arms out in front of you. Inhale, bringing your body back to the original position. Repeat 10 times.