Golf season is quickly approaching, therefore it is extremely important that before you jump on the course, you prepare your body properly. This doesn’t mean you need to be doing extreme exercises, but just some easy movements to get your body ready!
Here are some easy in-home exercises and stretches that you can do to prepare your body for the upcoming season and get back in the swing of things!
- Handwalks. This is a great stretch that helps prevent golfers elbow and other shoulder injuries. To do this, bend forward at the waist and set your hands on the ground so you are on all fours. Once you are on all fours, slowly walk your hands out into a pushup position. Once you are in this position, walk your toes to your hands making sure you keep your knees straight. Once you feel a stretch, repeat this and move your hands. Do this 10 times.
- Seated Rotations. A key component in your golf swing is rotational mobility. This is a great exercise to improve that. After a long winter, it is extremely important to retrain your muscles, and this is a great way to do so. First, you need to sit straddling a bench or squeeze a towel between your knees. Hold a golf club behind your back with the club in the crook of your elbows. Then put your palms flat on your stomach. Once you are in this position, begin rotating your torso to the right without moving your hips, and hold for a few seconds. Return to your starting position and continue to the left. Alternate sides about 10 times.
- Glute Bridge. This is another great exercise that will activate those muscles you have been sitting on all winter. This is an exercise that is great to do before the season and even before you head out for each round. Start by lying on your back with your knees bent 90 degrees and feet flat on the ground and squeeze a rolled up towel between your knees. Then, fire your glutes and bridge your hips toward the ceiling leaving only your heals and shoulders on the ground. Lower your hips back to the ground and repeat 10 times.
- Medicine-ball lift. This exercise is a great way to improve your balance, core strength and coordination. These are all important aspects of your golf swing, so this is a great exercise to do throughout the season as well as before. Start by kneeling on one leg with the foot of your other leg directly in line with it. Hold a medicine ball next to the hip of the kneeling leg and bring the ball to your chest and lift it across your body above the opposite shoulder. Do 10 repetitions on that side and then switch leg positions and repeat 10 times on that side.
Doing these at home exercises and stretches before the season can be crucial to not only your golf game but also your health. Even getting out and going for walks is a great way to prepare your body. For more information on exercises to get yourself in shape for the season contact our PGA Professional, Glenn Busam, contact us here or call us directly at 248-969-9808.