Golf Specific Exercises for Injury Prevention

In golf, flexibility and strength are essential to improving your game as well as preventing an injury from occurring. The better your body moves, the better you will feel while golfing. Here are a few simple exercises that will increase your flexibility and strength.

Wrist Flexion and Extension Stretch
While keeping your right elbow straight, use your left hand to bend the right wrist downward as shown until a stretch is felt in the forearm. Next, while still keeping your right elbow straight, use your left hand to bend the right wrist upward as shown until a stretch is felt in the forearm. Repeat 2 times in each direction. Hold for 30 seconds each. Switch sides between repetitions.


Shoulder Stretch
While lying on your back pull your right elbow across your body until a gentle stretch is felt. Always keep your wrist above your elbow. Repeat 2 times on each side. Hold for 30 seconds each. Switch sides between repetitions.


Mid-Back Rotation
While lying on your side with your top leg positioned as shown, bring your top arm over without allowing your knee to lift off the ground. Also turn your head and follow that arm as you rotate backwards. You should feel a gentle stretch in your mid and upper back. Repeat 10 times. Hold for 3 seconds each. Switch sides between repetitions.


Lower Trunk Rotation
While lying on your back with your knees bent, move your knees side-to-side until a stretch is felt in the low back. Repeat 15 times on each side. Hold for 3 seconds each.


Piriformis Stretch
While lying on your back with both knees bent, cross your right leg on to your left knee. Next, hold the back of your left thigh and pull it up towards your chest until a stretch is felt in the buttock of the right side. Repeat 2 times on each side. Hold for 30 seconds each. Switch sides between repetitions.


Thoracic Rotation Strengthening
Start in a child’s pose position. Next, with your right hand behind your head, rotate your body and your head to the side then return. Repeat 10 times. Complete the exercise for both sides.


Lateral Planks
While Lying on your right side with your knees bent, lift your body up on your elbow and knees. Try and maintain a straight spine. As this exercise gets easier progress towards performing with your legs straight. Repeat 2 times. Hold for up to 45 seconds each. Switch sides between repetitions.


Bridges
While lying on your back, tighten your stomach muscles. Squeeze your buttocks and raise it off the ground. Hold for 3 seconds and then lower yourself. Repeat 15 times.


Clamshells
While lying on your right side, bend your knees and hips. Slowly lift the top leg away from the bottom leg. Lift your leg up until your hips and upper body begin to roll backwards. When this happens, hold that position for 5 seconds and slowly lower the leg back to the starting position. Keep your ankles together throughout the entire movement. Repeat 15 times on each side.

 

 

 

 

 

 

 

 

 

Dustin Eslinger, MA, ATC
Athletic Trainer
Physical Therapy Consultants, Inc.

June 27th, 2018

Posted In: General

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