Top Exercises to Improve Your Golf Game
Most casual golfers who experience pain assume that the cause is a bad swing and while this may be the case, it’s more often than not a result of weakness and inflexibility. Golf requires sudden moments of exertion and it’s almost a completely one side game: players swing 75-100 times from one side of the body, which can lead to muscles imbalances and repetitive strain injuries. As such, it’s important to do exercises to lessen the chances of injury and loosen your hips, stabilise your shoulders, and help build strength in your swing.
- Seated Rotation
This improves your rotational mobility, a key aspect of your swing.
- Sit straddling a bench or squeeze a towel between your knees
- Hold a club behind your back, resting in the crook of your elbows
- Place your flat palms on your stomach, maintaining your posture
- Without moving your hips, rotate your torso to the right and hold for 2 seconds
- Return to the starting position and then rotate to the left, holding for 2 seconds
- Alternate sides 10 times each
- Standing Ys
This improves shoulder mobility.
- Stand bent over at the waist, with your back flat and chest up, as if you were about to do a deadlift
- Hold a golf club in both hands with your palms facing up
- Pull your shoulder blades down and raise your arms up over your head to form a Y
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- Return to the starting position – that one rep
- Repeat for 10 reps
Tip: Be sure to initiate the movement with your shoulder blades, not your arms.
This helps prevent ‘golfers elbow’ and reduce the risk of shoulder injury.
- Start standing up
- Bend forward at the waist and set your hands on the ground so you’re on all fours
- Slowly walk your hands out into a push-up position
- Walk your toes towards your hands, making sure to keep your knees straight
- Once you start to feel a stretch, walk your hands back out
- Repeat for 10 reps
- 90/90 Stretch
This opens up your shoulders, building flexibility and mobility.
- Lie one your side with your bottom leg straight and your top leg bent with the inside of the knee on the ground
- Rotate your trunk back, attempting to touch the top shoulder blade to the ground
- Hold for 2 seconds
- Return to the starting position and repeat for 10 reps before switching sides
- Lateral Pillar Bridge
This opens up the hips, preventing back pain.
- Lie on your side with your body in a straight line, elbow under your shoulder, feet stacked
- Lift your hip off the ground, creating a straight line from ankle to shoulder
- Hold for 3 seconds
- Do 10 reps
- Switch sides and repeat for 10 reps
Top tip: Be sure to keep your head in line with your spine, not sagging or bending.