These preventative steps incorporate a series of golf fitness flexibility and strength exercises. The goal of these exercises is to create the supportive base in terms of flexibility and strength within the musculature of the lower back to support the golf swing.

First and foremost the process by which the lower back becomes injured from golf is quite simple. Each swing of the club requires the golfer to draw the club through a large range of motion, maintain a set spine angle, and generate power. In order to complete these physical tasks correctly a specific level of flexibility and strength is required of the lower back. If the golfer lacks the required flexibility or strength to execute these physical actions the lower back will be stressed more than necessary. This will lead to fatigue and possible injury to the lower back.

Secondly, the golf swing is a repetitive athletic action. The swing is executed over and over again utilizing the same muscles. Over time these muscles become fatigued. Once muscles are fatigued, they can easily become injured. This statement holds true for the lower back as well as all the other muscles of the body incorporated with the swing. To counteract fatigued in the lower back created by the golf swing, it is necessary for one to develop the strength and endurance parameters of these muscles. This result again can be accomplished by the completion of golf specific strength exercises.

Now that we understand the processes by which the lower back becomes injured from the golf swing, we can begin to develop an injury preventative program. As stated previously such a program would incorporate a series of golf specific flexibility and strength exercises.

The flexibility exercises focus on developing the required ranges of motion in the lower back to execute the golf swing efficiently. Exercises I often utilize for this goal are cats, openers, rotators, and windmills. All of these exercises create extensibility in the muscles of the lower back, and if performed consistently will assist in the prevention of injury.

The strength exercises of such a program look to develop strength and endurance in the muscles of the lower back to execute the golf swing over and over again. Prone holds, bent knee back holds, alternating arm and leg extensions, and hip circles are common exercises I implement into this phase of a program.

Remember, the lower back is placed under large amounts of stress each and every swing. To counteract the possibility of injury from the golf swing, we can incorporate a series of golf specific flexibility and strength exercises. These exercises will develop the ranges of motion required for the golf swing, develop the strength necessary to execute the swing, and finally create endurance within these muscles.

By: Sean Cochran
Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly working with professional golfers, most notable PGA and Masters Champion Phil Mickelson. To learn more about Sean Cochran and his golf fitness exercises and training programs go to http://www.seancochran.com

When I decided to take up golf, I was told, "you'll either love it or you'll hate it". I was somewhat familiar with the game but I had never actually played. My husband, who is an avid golfer, had tried for years to get me to play. He knew if I just tried it, I would love it. I finally gave in and, needless to say, he was right. I love this game!

One very important thought to keep in mind when you're first learning the game is that everyone started where you're starting - even the pros. Some start earlier than others, some may have more natural ability, some have no fear...we're all different but we all started where you're starting.

To get you on your way, I've outlined below some essential steps toward making your journey into the game a little more enjoyable.

#1 - Schedule a lesson

Contact a golf course or driving range and sign up for a lesson or clinic. The golf pro will teach you how to address the ball along with proper stance, grip and swing techniques. These skills are essential for the beginner. We've all heard the phrase, "Practice makes perfect" but in this case, as my husband would say, if you practice with the wrong techniques, your practices will make your swing perfectly wrong.

#2 - Familiarize yourself with the game.

I had the luxury of being married to my "coach" so I had instant answers to most of my questions however, I also read books and magazine articles, watched a video or two and even started watching golf on television, something I never thought I'd do. Learn the various parts of the golf course, score-keeping, proper attire, etc. One very important aspect of the game that could use some extra attention is golf etiquette. These are the "do's and don'ts" which can help make or break your day on the course, not to mention everyone else's day.

#3 - Practice, practice, practice!

One can never get enough practice. In the beginning, your swing will be uncomfortable and awkward feeling. You'll work muscles you didn't realize you had! Practice your swing as taught in your lessons. If you're having trouble, it may be helpful to video your lesson - It may be more clear to you if you see yourself in action. Your instructor may even suggest one or more training aids available to help you master the swing. Eventually, your swing will begin to feel more natural and comfortable to you, so much so that you'll be able to tell immediately when you've made a bad swing.

#4 - Equipment

If you really want to get the most from your game, you'll want to arm yourself with the best equipment for you. Now, this doesn't necessarily mean you need to run out and buy the most expensive set of clubs you can find. I started out with just a few clubs. My husband had a driver, a 5 iron and a putter for me to use. They weren't exactly the perfect fit but close enough for the moment. I'll admit, I didn't want to invest any more than necessary because I really didn't know if I would want to play or not. On our first trip to the course, we played the front nine. We didn't keep score because the main focus was making contact with the ball. I discovered during this trip that I could hit the ball. My husband was so excited that he bought me a new driver and 5 wood that day. Later, a new putter. Then new irons. Borrowed or 'hand-me-down' clubs are fine when you're starting out. Replace them as your game warrants or when you feel like you're ready. Either way, I would suggest seeking the advice of a golf professional prior to making a purchase as there is a wide variety of clubs from which to choose.

#5 - Setting Goals/Keeping Score

Eventually you'll become more comfortable and you'll hit the ball more consistently. Now you'll want to set some goals and keep your score. I'm one of those people who wants to see the results on paper or, in this case, the score card. My score started out well in the 100's for 18 holes. Each time I played I set a goal to score better than my previous round, even if only by 1 stroke. I only average about 12 rounds during the summer so I thought it would take forever to break into the 90's but at the end of my second summer, I made that goal. If you're scoring in the low 120's, set your goal for 115 - 120. Once consistently there, set it for 110 - 115. This type of goal is motivating to me. You'll need to set reasonable goals that will motivate you. Play when you can and, before you know it, your improvements will be evident on your score card.

I used to ask "how can anyone enjoy chasing a golf ball around all day?" Now I know...the challenge, the scenery, the friendships. It's more than just a game!

By: PJ Greene
PJ Greene is a golf entusiast and co-owner of a driving range and pro-shop.
For more articles and tips visit http://www.golfblog.blogspot.com

Learning to swing is the single hardest thing in my career. We never have the perfect golf swing. It is just not possible. Luckily enough, you do not need the perfect golf swing. Your swing does not even need to be exceptionally brilliant and amazing. You just need to be able to swing naturally and smoothly. This is what makes up the basis of every shot.

So, to learn the swing first off you need to relax and be natural. The good news is that if you even have the faintest idea of a golf swing you are nearly half way there. If not watch so pro golf on the television, or go and see some pro golf, or even just go any where to observe someone playing golf. This will teach you as much as you need to know from them. Once you have seen this, all you need to is tinker with it and relax.

Before you think about swing you need to learn how to grip the club. There are many different grips, but the basic one is shown below. This is the one you should start off with. If it feels ok, use this for a while. If you feel you need the club to be more stable, interlock your pinky fingers. This is shown below.

Now you need to think about your stance. This is how you stand up to the ball when you are about to hit it. Stand with your feet shoulder width apart. This should make you feel as if you have a solid platform upon which to swing on. Stand with the ball in line with the middle of your feet. Now bend over from your waist and place the club just behind the ball. The most important thing here is to make sure your weight is evenly distributed over both feet and that you are relaxed.

Now we have a solid stance and grip we are ready to start the back swing. Remember this is a golf swing, not a golf lift. Swing the club, using you waist and shoulders. Make sure your arms are straight. Do not bend you arms and pick the club up. You should only bend you arms when you are well into your back swing. I will show you when. Start by twisting your shoulders in the direction of your backswing. Keep looking at the ball. then your mid torso should follow and eventually your waist. Keep looking at the ball. once the club is perpendicular to the ground, you should bend your arms just a touch. At the top of your back swing, the club will be roughly perpendicular to the ground, at which point you should feel a natural transition pint at which point you should start to swing the club back towards the ground. This time twist your waist back towards your starting position, followed by your mid torso and shoulders. You should still be looking at the ground.

On the follow through, do the exact same but as a mirror image of your back swing. The only difference should be, once the club is parallel to the ground you should twist, your foot into up onto your toes. The best advice for your follow through is to be as natural as possible with it. When you swivel your foot, that is you transferring your weight through the ball and this is what gives the ball its speed. The most common problems are lifting the club and not looking at the ground at all times. This causes you to top the ball, which is where the club makes contact with only the top part of the ball, which makes it skip forward.

But really the best advice I can give you is to get a few lessons from your local pro or a friend who is good at golf, and then to play a few holes. Like I have said before, it is learning through trial and error.

By: Stuart Dykes
Our site features Golf Tips for Beginners. Our new section is now online. Why not visit our Greenside Bunker Shots section.

Having a good set of golf clubs helps players of all ages and perhaps has the greatest impact on beginners. A standard set of golf clubs includes a putter, irons and woods. The United States Golf Association (USGA) allows for up to 14 golf clubs in any given golf bag. A typical golf bag will likely have three woods, seven irons, 2 wedges and a putter.

A long-shafted club, the driver has a full head and almost always from the tee box. To achieve maximum distance, the club head does not have much lift to it. The fairway woods have club heads that are slightly more lofted than the driver, and are used for long shots when the ball is lying on the ground. Brand name drivers can cost between $200 and $400. Fairway woods normally retail from $150 to $300. And clone golf clubs can provide similar performance for a deeply reduced fee.

Golf irons are the essence of a set of golf clubs. Two thirds of the shots in a normal round of golf will utilize an iron. Irons are used to hit the golf ball off the ground from distances of 125 yards to 225 yards. Each iron is assigned a number based upon the loft angle of the club head. The 9-iron has the most loft, and is used to hit short, high shots. A 3-iron has very little loft, and is used to hit low, long shorts.

A pitching wedge is normally included in the purchase of a set of irons. In addition, two other typical wedges include a sand wedge and a lob wedge. These golf clubs are used for short, controlled shots in and around the putting green.

The top two kinds of irons available are forged and cavity-backed. Forged irons are precision clubs that can give experienced golfers a greater ability to shape their shots. Cavity-back irons are considered to be more forgiving, with a larger sweet spot and primarily for golfers who want to focus on hitting straight shots. A set of 10 irons can range in price from as little as $250, to as much as $1,500. As with drivers, you can save money and see similar results with clone golf clubs.

As the old cliché goes, you drive for show and putt for dough. This could be more accurate. The putter is used on or close to the green and its purpose is to roll the ball to the hole. The design and options of putters have exploded over the past five years. While most golfers use a more traditional short shafted putter, long shafted or belly putters have also become a viable option today. Putt-putt style putters or blades can be purchased for as little as $20 but you can also easily spend over $300 for designer putters.

By: Michael Kosmala
Michael Kosmala is not a golf professional but an average joe with a great love for golf. Take the next step to a lifetime of enjoyment of golf - http://www.yourgolffix.com/golfsecretsletter.html.

If you really love the game of golf then you really need to book one of the great golf vacations in La Quinta California. The Palm Springs area hosts more than 120 quality golf courses and many are considered world class. When people who love the game of golf retire they move to La Quinta area. Famous celebrities have used the area for entertainment and relaxation for more than 80 years. President Gerald Ford retired and lived there just because it was the best place to play golf in America. Many of the stars of the cinema have homes in the La Quinta/ Palm Springs area because of the easy access to great golf courses located in a beautiful setting.

No matter what your skill level there is a golf course to suit your game. There are very challenging courses like Norman and Stadium courses that are built for golfer who are part mountain goat. The 150 slope course will challenge any player. Ranked by Golf Magazine as one of the top golf courses in the world these courses were laid out by Pete Dye. Each year the courses host several top PGA tournaments including the Bob Hope Chrysler Classic and PGA Grand Slam.

Depending on the season you can book a great discount golf vacation at several theses world class golf destinations. The best way to travel to La Quinta is by air directly to the Palm Springs airport. Almost all the major airlines provide service to Palm Springs. Upon arrival you should rent a car so as to have the freedom to totally enjoy area and all its beauty. Many avid golfers will play a different course on each day of their golf vacation. After 5 or 7 days of golf on these challenging courses you will need a second vacation to recover from the first. Golf vacations in La Quinta California provide a lifetime of memories.

By: Jim Kesel
James Kesel, MS, is the publisher of Discount Golf Vacations website at http://www.good-golf-swing.com Providing great information on the great game of golf and great golf destinations including golf vacations in La Quinta California

The amateur golfer can improve their ability to execute the golf swing, complete a full shoulder turn, generate more clubhead speed, and hit more accurate shots with improved flexibility. The process an amateur golfer can improve their flexibility is through golf stretches.

Before providing information on what are the best stretches for golfer let us define flexibility. Flexibility refers to range of motion. It is defined as the optimal extensibility of all soft tissues in the body (Michael Clark, Director, National Academy of Sports Medicine). The biomechanics of the swing require the golfer to swing the club on the correct plane. In order for the biomechanics of the swing to be executed correctly every muscle, ligament, and tendon in the body must allow for optimal joint range of motion.

Increased flexibility is the benefit of stretching. These benefits occur through the elongation (i.e. stretching) of soft tissues (muscles, tendons, ligaments). Typically certain muscles in your body are in a shortened position (i.e. "tight"), causing restrictions in the golf swing. Golf stretches (i.e. elongating) these muscles alleviates these muscles alleviates these restrictions allowing for the ranges of motion required of the golf swing to develop.

Because the golf swing requires a large range of motion from multiple joints (ankle, hip, thorasic spine, and shoulder), I suggest performing a series of flexibility exercises for the entire body. Many golfers will find "tightness" in the hamstrings, hips, lower, and upper back causing restrictions in their joint range of motions as well as golf swing. This may require additional golf stretches to assist in the restrictions caused by these muscles.

Guidelines to golf stretches are quite simple. A comprehensive series of stretches for golf should be completed a minimum of four times per week. If an individual desires these exercises can be performed daily. In addition to performing golf stretches multiple times per week each exercise should be take each target muscle passively to the point of "tension" and holding the stretch for 30 seconds. Do not attempt to "bounce" or "push" the stretch for this can result in injury. Pay strict attention to technique with each of your stretches. It also recommended to perform a warm-up prior to your golf stretches to get more out of each exercise. The following are the stretches I often recommend to the amateur player; Rotators, 90/90 Hamstrings, Cats Down, Cats Up, Piriformis, Kneeling Hip Flexor, Openers, Standing Calf, and Standing Quadricep.

Remember what is required from the body in regards to the golf swing. One of these requirements is drawing the club through a long range of motion. Golf stretches can help with this part of the swing.

By: Sean Cochran
Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly working with professional golfers, most notable PGA and Masters Champion Phil Mickelson. To learn more about Sean Cochran and his golf fitness exercises and training programs go to http://www.seancochran.com.