Golf is a sport that demands a great deal from your shoulders, elbows, and wrists. With weakness in these areas, you may see a decline in your distance and control, as well as increased potential for injury. Strengthening exercises can minimize this risk and improve your golf performance.
Prevent Elbow & Shoulder Pain
Golf is a sport that demands a great deal from your shoulders, elbows, and wrists. With weakness in these areas you may see a decline in your distance and control, as well as increased potential for injury.
Here are some basic exercises and progressions from the beginner to advanced golfer that can help minimize this risk and improve your golf game.
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Grasp a Theraband FlexBar with both hands in front of you. Twist your right hand towards your body while you twist the left hand away from you. Now the opposite (left hand towards you, right hand away from you). Perform 2 sets of 20 repetitions or until fatigued.
Place your arms on a sturdy table or bench and your feet on a chair. Contract your stomach muscles and lower your body down as you bend your arms at the elbow. Lower your body down to a comfortable level, not going into pain. Push back up and return to the starting position. Perform 2 sets of 10 repetitions or until fatigued.
In a push-up position, keep your stomach tight while maintaining a normal breathing pattern, reach back with your left hand and tap your left hip. Return your left hand to a push-up position. Alternate and reach your right hand back to your right hip. Perform 2 sets of 10 repetitions or until fatigued on each side.
Prevent Low Back Pain
Nothing will bring your golf game to a screeching halt like injuring your lower back. The many causes of back pain can range from poor swing mechanics and improper equipment to poor strength, flexibility, and conditioning. Let’s focus on one of the most common causes of low back pain in golf – poor core strength from your shoulders to your hips.
Here are some basic exercises and progressions from the beginner to advanced golfer that can help you achieve a stronger core for not only preventing back injury but for improving your golf game as well.
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Lie flat on the ground with your legs supported on the ball. Tighten your stomach muscles while maintaining normal breathing (avoid bearing down) and lift your hips off the floor into bridge. Do not raise your body higher than hip level. Perform 2-3 sets of 10-15 repetitions.
With your upper back supported on the ball, lift your hips up in a bridge position. Keep your head, neck and shoulders supported. Extend both arms over your head while holding a dumbbell or weight. Tighten stomach muscles and rotate your trunk to the right, keeping both arms extended. Repeat to the left side. Perform 2-3 sets of 10-30 repetitions, depending on the weight and your conditioning level.
While lying on one side, place your elbow directly below your shoulder. Tighten stomach muscles while maintaining normal breathing (avoid bearing down) and lift your pelvis, keeping your elbow and feet on the ground. Hold position for 5 seconds. Perform 2-3 sets of 10 repetitions on each side.
Improve your Golf Game.
Improve your function and Decrease your pain.
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