In the game of golf, you use nearly every part of your body. But some muscles are used more than others, and they can experience pain or injury due to repetitive motions. In today’s blog from IJGA, we will show you some easy exercises to do at home without weight equipment that can improve your game and help keep you injury-free.
The Core
Your core must be made up of strong muscles to hold your stance and balance you during a swing.
A weak core will threaten your overall stance and your swing while causing possible fatigue before you complete your round. The weaker your core, the more susceptible you become to back and shoulder injuries.
To improve your game and reduce the risk of injuries, here is one stretch you can do virtually anywhere:
Core Twist Stretch
- With your feet shoulder-width apart and standing straight, cross your arms over your chest
- Lean forward slightly while bending the knees
- Keeping your arms crossed, turn your torso to mimic a swing. Hold.
- Rotate your upper body as though you are on your follow-through. Hold for 30 seconds.
- Repeat up to 5 times. Rest.
Situps and oblique crunches are also great ways to increase your core strength. When our abdominal muscles are strong, they can hold the torso in place.
The Back & Hips
Many golfers report issues with back pain. One way to combat this is to strengthen and loosen your back muscles. Keeping them loose will not only help your swing, but it will keep you from unnecessary strains.
Using any chair in your home or office, turn it, so the back is facing you.
- Stand with your feet shoulder-width apart. Place your hands on the top of the chair and take a step backward until your arms are completely extended.
- Bend down, keeping your back straight. Do this until you feel the stretch in the sides and core of your armpits.
- Hold for 30 seconds, breathing deeply.
- Stand up and repeat up to 5 times.
Hips help us perform many duties throughout the day, but we rely on them for rotation and squatting in the game of golf.
To open the hips and induce more flexibility, it’s essential to stretch the muscles using this simple exercise.
Seated Hip Stretch
- Using the floor, bench or chair, sit up straight, placing your left ankle on top of your right thigh. Keep your right foot planted flat on the ground.
- Bend at the waist, bringing your torso forward. Do this until you feel the stretch in your left hip. Hold for 30 seconds.
- Repeat this on the right side.
- Do this up to 5 times on each side until your hips feel stretched and open and ready to play.
Shoulders, Elbow, and Wrists
Our shoulders can feel the brunt of lots of swings because of the repeated motion. By strengthening these muscles and keeping them loose, you can move more freely and have a better follow-through.
Shoulder Swing Stretch
- Stand with your feet shoulder-width apart.
- Raise your right arm across your chest while placing the opposite hand on your right elbow.
- Pointing your thumb upward, move your right wrist toward your left thumb.
- Rotate your torso to the left, tugging on your right elbow for a stretch. Hold for 30 seconds, breathing deeply in and out.
- Release.
- Holding your left elbow with your right hand, turn your torso to the right and hold for 30 seconds. Breathe deeply in and out.
- Repeat an even number of times on each side.
Ignoring your elbows can result in golfer’s elbow – a condition that occurs when the muscles in the elbow and forearm have become inflamed. This can cause extreme pain and tenderness, making it difficult to bend and swing effectively for a good golf game.
Elbow Stretch for Golfers
- Sit or stand straight. Extend your right arm out in front of you with your palm facing down.
- Using your left hand, pull your fingers down and toward your body. Breathe deeply and hold for 30 seconds.
- Return to a neutral position.
- Pull your wrist up and toward the body. Breathe deeply and hold for 30 seconds.
- Repeat up to 5 times on each arm.
Your wrists are also an essential part of your golf body that need to be stretched to promote optimum wellness and performance. By putting your palms together in a praying position, raise them above your head, lower them to your navel, and feel the stretch in the base of your thumb and wrists. Hold the stretch for 30 seconds and repeat.
Golf Training From Golf Pros at IJGA
IJGA’s academy and camp experience offer a world-class training environment to help you elevate your golf game. We also hope you make excellent life choices along the way. Contact IJGA online or call toll-free 1-855-378-8177 for more details on our programs and what we offer.
