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www.oakvillebeaver.com The Oakville Beaver Weekend, Saturday May 19, 2007 - 27 Pre-game warm up key to enjoying first round of the season Golf season is just around the corner and whether you're a veteran to the game or stepping up to the tee for the first time, pre-game preparation is the key to a solid ­ and safe ­ season-opening round. "People are so anxious to get out on the course, they often don't take the time beforehand to properly prepare themselves," says Barry Wallis, on-staff golf professional with Callaway Golf Canada. "Suddenly, a strained muscle or sore back keeps them off the course for weeks afterward." Before playing your first full round, Wallis suggests hitting the range with a bucket of balls ­ but just one bucket. "The last thing you want to do is hit three buckets of balls (with 80 balls in the average bucket)," he says. "I'm as anxious as anyone to get out there, but a slow start is a good start to the golf season." Wallis also warns against grabbing the driver first, no matter how tempting it may be. Instead, the long-time professional recommends leading off with half wedges, then full wedges, then work your way up from a nine-iron to driver. Once you've made it to the first tee, be sure to stretch ­ good advice for every round and not just your first of the year, says Wallis. Pre-game stretching helps loosen muscles to prepare your body for the task at hand; it improves your driving distance and swing power, and will help to minimize any stiffness you might experience the next day. Here are three easy, on-thecourse stretches to get you game ready. Back Rotation Standing with your golf club behind your back and across your shoulders, slowly rotate your upper body to one side as far as comfortably able, keeping your hips square and feet flat on the ground. Hold for 10 seconds then slowly rotate in the opposite direction and hold for another 10 seconds. Repeat three to five times. Trunk Side Bend Holding your golf club at each end, above your head, slowly lean to one side. Hold for 10 seconds, then slowly lean to the other side and hold for another 10 seconds. Repeat three to five times. Hip Abduction Holding onto a golf cart, cross the leg closest to the cart behind you. Keeping your back leg straight, slowing lean hip toward cart. Hold for 10 seconds, switch sides and hold for another 10 seconds. Repeat three to five times. - News Canada Reduce first-tee golf jitters It's the start of spring and time to hit the greens again. But, after a winter of not playing, you are a little nervous at the thought of going up to that first tee. Maybe you don't want to look stupid among friends or family. Perhaps you don't want to start off a game poorly, or you are afraid you'll lose. It's even possible you fear that you won't be able to fulfill your own expectations for yourself on the course. Such are "first-tee jitters," or fears you may have before hitting the first shot of a golf game. The first shot sets the tone for your outing, not to mention your score. Here are some tips to beat those butterflies. · Hit a few practice balls at the club's driving range or putting green to help you loosen up. Don't worry if you aren't making perfect contact. Use the time to concentrate on your aim and try to relax. · Visualize how you will contact the ball and how the ball will soar to the target. That way, you will give yourself more confidence. · Don't think negatively in your mind. Saying "I haven't played in ages" will only make you more nervous. Instead, tell yourself that you will enjoy hitting the first shot of the day. · Take a deep breath. Basic relaxation tricks like inhaling and exhaling can help release tension. · While you aim, keep your head down and your eyes on the ball that's on the tee. · Check your ego at the door. No one else is watching you by yourself. Remember -- everybody else is only concerned with his own golf game. · Don't get angry at yourself if you make a poor shot. Think of each shot separately. It's okay to have some bad shots; you'll remember the good ones when the round is over. And, as they say, "A bad day of golf is better than a good day at work." What every golfer should know The warmer weather has golfers everywhere pining to hit the green. But avid golfers who want to make the most of the season should follow these simple tips that will not only improve your golf score but, most importantly, will help to keep you injury-free. 1. When lifting your golf bag, bend your knees and lift using your legs, not your back 2. Always warm up with a few minutes of aerobic activity, such as brisk walking 3. Stretch the muscles in your back, abdomen, legs and shoulders before your game 4. Use clubs that are the correct length, so you don't have to bend or overextend your back 5. Wear soft spikes on your shoes for greater cushioning and shock absorption 6. Use a cart rather than carrying your clubs 7. Take some lessons on how to swing and choose the correct club. 8. Occasionally practice swinging in the opposite direction to balance the stress on the muscles in your back 9. Bend your knees and use a golf club for support when stooping to retrieve your ball 10. Always stretch to cool down after finishing a game If you experience pain during or following your game, it's important to seek treatment immediately. The longer an injury is allowed to linger, the more difficult and lengthy the healing process can be. Doctors of chiropractic are primary care practitioners, and experts in the treatment of neuromusculoskeletal problems. They provide drug-free, hands-on treatment that targets the source of pain and can prescribe therapeutic exercises to help you get in the game, and stay in the game. - News Canada O BO NO LI K N E · Free Golf Clinic · Wine & Cheese ~ All Ladies Welcome Monday, May 28 from 4 p.m. LADIES NIGHT KICKOFF! · Monday to Thursday · Early Bird (Weekdays before 8:30am) · Twilight (Everyday after 3pm) · Friday to Sunday & Holidays $68 $50 $50 $78