Not feeling at the top of your golf performance? Need to improve your flexibility and accuracy? You could benefit from a few simple but effective stretches to increase your muscle mobility and strength. Take a look below at some important exercises to help improve your golf game:
- Dynamic Body Twist
To help perfect your backswing, try an exercise that will improve your internal hip mobility. Lay on the ground with your arms outstretched and legs together. Cross your right leg over your left leg, and rotate your body to the left. With your right arm outstretched and while inhaling, rotate your shoulder down to the right. Turn your head to look at your outstretched right hand. Exhale, hold, and repeat 5 to 10 times on each side.
- Exercise Ball Russian Twist
For an exercise that strengthens your power swing, focus on strengthening spinal and body rotation. Lie with your shoulder blades and head balancing on an exercise ball and your feet flat on the ground. Your body should be straight and parallel to the ground. Raise both arms straight in the air with hands held together. Slowly rotate your shoulders to the left until your arms are parallel to the ground. Hold, and then rotate to the right. Repeat 2 sets of 15 repetitions.
- Row Rotation with Dumbbell
This exercise benefits core strength and trunk flexibility. Standing with your feet shoulder-width apart and your knees slightly bent, hold a dumbbell in each hand and bend at the waist. Let the dumbbells hang in front of your thighs with your palms facing each other. Pull your right arm toward your rib cage while rotating your torso to the right. Hold for five seconds, then lower your right arm and repeat the move on your left side. Do 4 sets of 8 repetitions.
- Mini-Band Walk
To give a powerful swing, you need to have a stable base. In order stabilize your base, use a resistance band to help strengthen your glutes. Place a small band around your legs above the knees and a second band around your ankles. With your back straight and knees bent over your toes, walk forward in small steps, and incorporate your arms for balance by driving your elbows back with each step. To strengthen hips, groin, and quads, alternate reps of this exercise with reps of sideways steps. Repeat with 3 sets of 10 in each direction.
- Inverted Hamstring Stretch
Hamstring strength allows you to support your core strength and contributes to a powerful and flexible swing. Try this exercise to loosen your hamstrings. Stand on your left with arms extended to your sides. Bend at the waist and raise your right leg until it is behind you and parallel with the ground. Hold for five seconds, then return to the starting position. Do one set of 6 reps on each leg.
Regular stretches will help both competitive and casual golf players greatly improve their golf performance, but there are plenty of additional ways to keep your golf game in tip-top shape. These exercises are best for general muscle strengthening. For warm-up exercises right before a game, try these dynamic golf stretching exercises.
In addition to specific stretches to target skills used in golf, focus on keeping your overall body health in check. Practice a simple, but regular fitness regime and maintain a healthy and balanced diet to keep your overall health in excellent shape. Practice your moves on the golf course, not just on the driving range. This will make it easier for you to apply all the necessary skills to help you improve.