As Singapore golf enjoys its spot in the sun - thanks to Mardan Mamat's second-place finish at the Celtic Manor Wales Open earlier this month - here are some tips for golf enthusiasts.

HELICOPTER LUNGES

Senior physiotherapist at Tan Tock Seng Hospital, Haris Mohamed, who specialises in golf physiotherapy, says an ideal golf swing requires the shoulders and upper body to have a good range of movement over stable hips.

Haris, 34, who is in charge of the Golffit programme at the hospital, adds that the golf swing puts a lot of stress on the joints and muscles, especially the lower back.

Therefore, maintaining a flexible spine and strong core (abs and lower back) will go a long way in keeping you injury-free.

Follow these tips if you want to play pain-free golf, or lower your handicap.

S-Posture: Caused by excessive arching of the lower back during the set-up. This puts a lot of stress on the spine and can be corrected by keeping the back straight during set-up.

C-Posture: The excessive rounding of the upper back at set-up position. This is a result of tight pectoral (chest) and trapezius (upper back, neck) muscles and weak muscles around the shoulder blade. This can be eliminated by stretching the pectoral muscles and strengthening the muscles around the shoulder blade.

BRIDGE WITH LEG EXTENSION

Hip slide: The excessive lateral movement of the leading hip towards the target during downswing. This is due mainly to decreased range of motion in the hip and poor gluteal (buttocks) muscle strength. This can be prevented by improving the range of motion in the hip and strengthening the gluteal muscles.

Early extension: Premature straightening of the spine during the downswing, caused by stiffness in the lumbar area and decreased strength in the lower abdominal muscles. Stretching the back and strengthening the lower abdominals will help.

Tennis elbow/golfers elbow: Excessive wrist movement, while trying to maintain a straight elbow, is one of the main causes. Strengthening the triceps and stretching the forearm muscles will help.

Haris Mohamed will be speaking on June 27 at 12.30pm at the LifeWise Health Fair 2007. The fair is on June 26 and 27, from 11am to 7pm at Suntec City Atrium (outside Carrefour). Visitors can look forward to goodie bags, free health checks and counselling by specialists, special promotions on health packages and informative lunchtime talks. For more information, log on to www.nhg.com.sg/lifewise. For more details on the Golffit programme at Tan Tock Seng Hospital, call 6357-8363.

HELICOPTER LUNGES

How it helps golfers: Improves trunk flexibility, which helps with the swing.

How to do it: Stand in a lunge position with the left leg in front of the right. Hold arms out to the sides and rotate the upper body back and forth for eight to 10 seconds. Make sure the weight is over the front foot and that you don't lose your balance. Now repeat with the right leg in front. Do it two to three times with each foot in front.

REVERSE CRUNCHES WITH CLUB

BRIDGE WITH LEG EXTENSION

How it helps golfers: By increasing the strength of the glutes (buttocks), it aids pelvic stability and helps to prevent excessive hip sway during the downswing. It also helps in generating power (as hip stability is improved) in the swing.

How to do it: Lie on your back with your knees bent and lift your hips off the ground. When you are well-balanced (use your hands to stabilise yourself), extend your right leg out straight while keeping the pelvis stable. Hold for 10 seconds and repeat. Do three sets of eight repetitions with each leg.

REVERSE CRUNCHES WITH CLUB

How it helps golfers: Strengthens lower abdominal muscles, which give core stability and increase pelvic mobility (very essential during downswing).

How to do it: Lie on your back with both knees bent and hold a club (or a stick) above your chest with both arms straight. Slowly lift your feet and buttocks off the ground, keeping the knees together, till your feet are under the club. Do three sets of eight repetitions or till your abs feel the burn.