Get Fit For Golf
Here are a few basic rotation and stretching exercises that should improve your golf strength and flexibility:
Shoulders – Rotation
In a standing position with your arms stretched out the sides at shoulder height , then, rotate the points of your shoulders in a circular motion. Circle them in one direction then, switch to the other direction. This exercise is important to assist in keeping the shoulders, lower neck and upper back muscles loosened and flexible .
Lower Back – Stretching:
Lay on your side with your knees flexed 90 degrees and your arms stretched out in the same direction. Begin, slowly, to raise your top arm across your body. Keep your knees together and rotate your body until your arms are stretched out on each side in a “T” shape . Your lower body should not move for this drill.
Golfer use both sides of their body so stretch both for at least 20-30 seconds. This provides limbering up time . The lower back is the most common injury area in golf so it’s very important to keep it loose throughout your day at the golf course .
Leg and Arm – Alternating Stretch:
Get down on your hands and knees. Because the back is most important , this drill is designed to stretch and strengthen it. From the hand and knee position, stretch out opposing limbs, left arm and right leg for instance, and hold them outstretched for several seconds. Then do the other set of limbs .
Rubber Tubing – Resistance Exercise:
Rubber medical tubing can provide a great low resistance exercise that will increase the length of your back swing. Attach the tubing to a door knob . Stand with minimal resistance when your arms are fully extended behind you. Pull forward and down across your body like your down swing in golf.
You are simulating a golf backswing so set your distance up to allow for adaquate motion. When this drill becomes too easy, take a small step away from the tubing to increase resistance.
Medicine Ball – Rotation:
Hold a medicine ball of appropriate weight (one that you can swing easily 10 times) in front of you. Swing the ball back and forth up to ¾ of your full golf swing. The higher you go to the left and right the harder this drill becomes. This increases a golfer’s wrist, arm, and oblique muscles.
Medicine Ball – Chopping:
This is a great drill for a golfer’s core rotational muscles. Start with your medicine ball over your head. Pivot both feet and turn 90 degrees to your right. From this starting position bring the ball downwards and to the left in a chopping motion. Pivot your body back to the center so the ball ends up on your left. To get the most from this drill, rotate more and get the medicine ball as low as you can. A golfer needs to have excellent range of motion to perform their best.
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