Despite the recreational and relaxing nature of the sport, golf does require a fair amount of technical skill. Swinging the golf cub 80-100 times from one side of the body can cause musculoskeletal imbalances leading to injury if the key muscles are not well conditioned.
The following exercises will help improve your golf swing and prevent injury:
Seated Rotation: This exercise improves rotational mobility and flexibility of your spine. Sit with one leg on each side of a bench and 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 a wall. Place your forearm against the wall and slowly 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 knees straight, walk your toes towards your hands getting as close as you can. Then repeat the movement by 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 side such that your stepping leg is bent and your opposite 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 generate the 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 weeks you 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 believes in creating a very personalized experience with the highest level of service. For all appointments & inquiries, please contact our offices located in Rochester, River District, and Tawas City, MI.