HEALTH QUOTE
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Hello
The renovations at Quarry Physiotherapy in Arborg have been completed. Thank You for your patience during construction!
We would like to welcome Bohdana Pilipowicz, physiotherapist to Arborg! Bohdana and Laura, physiotherapists, will be sharing the Arborg caseload for the next few months.
We would also like to welcome Laura Harder and her smiling face back to Quarry Physiotherapy in Stonewall.
Speaking of fresh faces, Taylor Hudd and Julie Werstiuk have both joined the Quarry Physiotherapy office reception team and we are excited to have them on board.
Renovation plans for Quarry Physiotherapy in Stonewall are underway and we will keep you posted regarding construction timelines.
We would like to wish Ali Schkawritka all the best in her future endeavours as she leaves the Quarry Physiotherapy in Stonewall team. She will be missed by staff and patients alike.
We hope you enjoy the golfing article and we would be happy to answer any questions you may have!
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 Warming up Your Muscles and Joints Before a Round of Golf is Essential to Good Performance and Injury Prevention.
If you are a big fan of going golfing you have probably been itching to get out on the course. Over the winter you may not have kept up with your exercise program so it's important to properly warm up before you take your first drive down the fairway.
One of the major benefits of a proper warm up is to avoid injuries that might prevent you from fully enjoying the golfing season. A survey that was done in Australia found that more than 70 % of golfers never warmed up or only did it once in a while. Only 3.8% said they warmed up every time.
Warming up for golfing should include aerobic exercises like jogging to get your blood flowing and stretching exercises to warm up your muscles and joints. Many golfers have hurt their lower back, neck, or shoulders on their very first drive because they did not take the time to warm up.
If you want to have a fun and high performance golf season we highly recommend that you develop a warm up routine and do it within five to ten minutes of your golf game.
Here are several exercises you can include in your routine.
Arm Circles:
1. Lift your arms straight out to your sides.
2. Start moving your hands and arms in small circles, slowly
increasing the diameter of the circles.
3. Continue for twenty seconds, and then reverse the direction.
4. Do two sets in each direction (forward and reverse).
Upper Body Extension:
1. Hold a club in both hands, with your hands and feet shoulder
width apart.
2. Inhale slowly while moving the club over your head. Hold it
there, steady, for a count of five.
3. Exhale and bring the club down to your waist.
4. Repeat five to ten times.
Side Flexing:
1. Continue to hold the club as above, with feet shoulder width
apart.
2. Bring the club to an overhead position and then slowly bend to
your right side. Hold for five counts, straighten, and bend to the
left.
3. Repeat four to six times on each side.
Swing Flex:
1. Put a long club along your shoulders, behind your head.
2. Place your hands on each end of the club.
3. Spread your feet as you would at address, bending slightly.
4. Slowly rotate your torso as if performing a backs wing. At top,
slowly rotate back to the starting position and continue
forward, as if performing follow-through.
5. Repeat eight to ten times.
Lower Back and Hamstring Stretch:
1. Hold the club in both hands.
2. Bend your upper body at the waist and let your arms hang in
front of you.
3. Slowly move the club lower to stretch the hamstrings.
4. Return to a standing position.
5. Repeat ten times.
Modified Squat:
1. Hold the club in front of you, using both hands.
2. Slowly begin a squat movement, using only the knees. Your
upper body should be erect and still.
3. Hold for a count of five and stand up.
4. Repeat five times.
Try to stretch to your limit, but STOP immediately if it hurts. Feeling pain during a stretch usually indicates that you have stretched too far. Consult a physio professional if you experience excessive pain. Have a fun and pain-free golf season.
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