Brad Scott
What can you do to avoid that dreaded injury that could sideline you during golf’s busiest and nicest season? Further, what easy exercises can you do to improve your golf swing? If you want to practice these tips even when you’re not able to get to the golf course for whatever reason, you should look into getting a Golf Simulator. But to try and keep you injury-free, Ryann Roberts, DPT, CGFI, owner and physical therapist at AZOPT has a few key exercises to make the return to the fairways the safest as possible.
Your core – simply, your body minus your legs and arms – is the most important part of a strong golf game. The power in your swing comes from your core and hips. The ability to balance and shift your weight correctly through your swing comes from your core. The strength to get through playing 18 holes of golf comes from your core. When you’re stable in the core, you can swing as hard as you want, and the ball will go straight.
Beyond having a strong core, you must have good shoulder stability and overall mobility. You may choose to try out various shoulder workouts to address this. The key to good golf is being able to make your full turn, get the club in the right position, and then have the strength to complete the swing. Here are four exercises to get you started in the right direction to avoid injury while hopefully improving your golf swing:
Front Plank
Put your body in a push up position with your body’s weight on your forearms, elbows, and toes. The plank is a basic core strengthener that will help improve your balance during your swing.
Hip Flexor Stretches
Begin by kneeling on your right knee (use a towel to cushion your kneecap, if necessary). Place your left foot in front of you, bend that knee, and place your left hand on your left leg for stability. Sink, as if trying to touch your groin to your front heel, being careful not to extend your knee over your toe.
According to Ryann, “this stretch will reduce stress on your back and allow you to make complete turns while maintaining your stable base.”
Corner Pectoral Stretch
Stand facing the corner with your elbows at shoulder height. Place your forearms, elbows and hands against the wall with your elbow at a 90-degree angle and lean inward.
”This stretch helps to set your shoulders in the proper position giving you better shoulder mobility and rotation,” says Ryann.
Side Lying Shoulder External Rotations
With either no weight or a light dumbbell, lie on your side with the dumbbell in the hand of your upper arm. Position your upper arm’s elbow against your ribs and simply rotate your arm through the full range of motion. Do not allow your elbow of the upper arm to drift away from your body.
“Since the shoulder is a high mobility joint, this exercise will give you better shoulder stability. Ultimately, this will assist your follow through and help with more consistent ball striking,” says Ryann.
For a more detailed description of these stretches, including pictures, please visit www.AZOPT.net.