Recently, I have been trying to find a hobby that is both competitive and requires a moderate level of fitness. The answer: Golf. I have always wanted to play golf, but never found the time or made it a priority to get better. As I am focusing on getting better at playing golf, I am realizing how much core strength and hip/back mobility is required. If you are lacking these components, this sport can lead to injury if you do not take care of your body. Today, I want to discuss multiple simple exercises that can help prevent injury while simultaneously improving your golf game.
Core Strength Exercises:
1. Pallof Press and Rotation
These should be performed with light-weight and high-repetitions (between 15-30 repetitions each direction). Preferably all to be performed with pulley apparatus or resistance-bands, but dumbbells can be used.
Thoracic Spine Mobility Exercises:
1. Side-lying Open Books
2. Quadruped Thread the Needle
3. Sitting Chair Rotation
For #1 and #2, between 10-20 repetitions for each direction. For #3, hold for about 30-60 seconds each direction.
Lumbar Spine Mobility Exercises:
1. Lower Trunk Rotations
2. Double Knee to Chest Stretch
3. Single Knee to Chest Stretch
For #1, between 10-20 repetitions for each direction. For #2 and #3, hold for about 30-60 seconds each.
Hip Mobility Exercises:
1. Half-Kneeling Hip Flexor Stretch
2. Pigeon Stretch
3. Single-Leg Russian Deadlift
For #1 and #2, hold for about 30-60 seconds each. For #3, between 10-20 repetitions for each leg.
By performing these exercises, expect your golf swing to become better and to have less risk of injury. If you have more questions or concerns, contact our office to receive a more detailed evaluation in person.
Garrett Dinicola, PT, DPT