Despite the recreational and relaxing nature of the sport, golf does require a fair amount of technical skill. Swingingthe golf club 80-100 times from one side of the bodycan cause musculoskeletal imbalances leading toinjury if the key musclesare not well conditioned.
The following exercises will help improveyour golf swing and prevent injury:
Seated Rotation: This exercise improves rotational mobility and flexibilityof your spine. Sit with one leg on each side of a benchand place a golf club behind your back holding it in the crooks of both elbows. Slowly rotate your torso to either side without moving your hips.
Shoulder Wall Slide: This exercise improves range of motion of the shoulder and upper back. Stand with your back to awall. Place your forearm against the wallandslowly slide your arms in arc up and down the wall.
Hand Walking: This exercise strengthens the shoulders and helps prevent golfer’s elbow. From a standing position, bend forward and place your hands on the ground so you are on all fours (hands and feet). Slowly walk your hands out until you reach push up position. Now keeping your kneesstraight,walk your toes towards your hands getting as close as you can. Then repeat the movementby walking out your hands again.
Lateral Lunge: This exercise improves hip range of motion and strength.From a standing position, take a large step to the right side such that your left leg is bent, and your right leg is straight. Keeping your toes pointed straight ahead, lower your torso as far as you can and then come back up again.
Glute Bridge: This exercise activates your glutes and helps generatethe power in your swing. Lie on the floor with your knees bent and feet firmly placed on the floor. Fire your glute muscles to lift your hips off the floor so only your feet and shoulders are in contact with the ground. Hold for a few seconds and then return to the starting position.
Do about 15-20 repetitions of each exercise regularly and within a few weeksyou should notice a marked improvement in the ease with which you make your swing. Of note, if you think you have sustained a musculoskeletal injury while playing, it’s best to stop and get your condition evaluated by an orthopedic physician.
Dr. Frisch is a specialist orthopedic surgeon focusing on minimally invasive hip and knee joint replacement as well as regenerative treatments for enhanced healing.He believesin creating a very personalized experience with the highest level of service. For all appointments & inquiries, please contact our offices located in Rochester, River District, andTawas City, MI.