GOLF STRETCHES & STRENGTHENING

Tee it up... fore your swing!

About This Section

This section of our site is intended to provide helpful information for any golf enthusiast. Whether you're an accomplished golfer or new to the sport - the tips found on this page will assist in injury prevention and allow for maximum performance. The following drills address the essential flexibility and strength elements that are specific to golf. Both of these components are essential in providing a stable core (spine) for an optimal swing.

Cautions & Warnings

If you have any concerns about your health or questions regarding the specific drills in this guide, please be sure to check with your physiotherapist and/or health care practitioner before starting.

If you do feel pain, or other unusual sensations (for example, numbness, tingling, etc.), stop immediately and check with your physiotherapist and/or health care practitioner.

Stretching

As with any activity, a proper warm up is essential to allow for optimal performance and injury prevention. An optimal warm up requires getting the circulation going through low intensity exercise, such as walking,followed by stretching and golf specific drills.What follows are a series of stretches to help loosen you up for the game. Each stretch should be held for 20 - 30 seconds and repeated for opposite sides. After stretching, continue your warm up by gently swinging a short iron while slowly increasing your tempo. Remember to do this with both left and right sides. You can add resistance by gently swinging 2 clubs at the same time. Take time to practice your shots at a driving range before your game. This will further warm up your "golf" muscles as well as improve on timing and consistency.

Trunk Rotation

• Standing with feet shoulder width apart and holding a club behind back (as shown)
• Keep back straight, bend slightly at hips and knees
• Gently turn trunk to one side without twisting at your hips
• You should feel a stretch in the middle of your back

Trunk Side Stretch

• Standing with feet shoulder width apart
• Place left arm behind your head and grasp the left elbow with right hand
• Pull the left elbow to the right while bending your trunk to the right
• You should feel a stretch in your upper left arm and left side

Back of Shoulder Stretch

• Place your left hand on your right shoulder
• Gently pull your left shoulder across your body
• You should feel a stretch across the back of your left shoulder

Shoulder Stretch

• Hold the shaft of your club behind your back as in diagram
• Gently pull the club down with your bottom hand until you feel a stretch in your shoulder and upper arm
• Repeat the drill - this time pull the shaft up with your top hand until you feel a stretch in your shoulder and upper arm
• Remember to keep your spine aligned by tightening your lower abdominals, keeping your shoulder blades gently pulled in and down as well as keeping your chin slightly tucked in

Forearm Stretch

• With your arm straight out in front and palm facing upwards
• Gently pull your hand/fingers back with the opposite hand
• Repeat this stretch with palm facing down
• You should feel this stretch on the inside and outside of your forearm

Quadriceps Stretch

• Bend your left knee and hold your left foot with your left hand
• Try to keep your thighs together and left knee pointed toward the ground
• Tighten your lower abdominals and keep a straight back during the stretch
• You should feel a stretch in the front of your thigh
• Repeat for the right side

Hamstring/Calf Stretch

• Step left foot forward about 2 feet
• Keeping your left knee straight and toes pulled back
• Bend forward at your hips while keeping your back straight
• You should feel a stretch in the back of your thigh and calf

Strengthening

Proper strengthening exercises are important to develop core stability and power to your golf swing. With each of the following strengthening exercises remember to keep your back straight, lower abdominal muscles tightened, chin slightly tucked in and breathe.

Transverse Abdominal

• Lie on your back with knees bent
• On each side of your lower abdomen place 2 fingers about a palm width below and to the sides of your belly button
• Take a breath in
• As you blow out gently draw your belly button into your spine
• Do not move your pelvis or let your chest rise
• Hold for 10 seconds repeat 10 times

Buttocks/Gluteals

• Lie on your back with your knees bent and hip width apart
• Tighten your lower abdominal and buttock muscles
• Lift your pelvis up as shown - the goal is to maintain a neutral spinal alignment throughout this drill
• Hold 2 - 3 seconds and lower your buttocks down
• To progress the drill, raise one leg off the floor - do not let your pelvis tilt
• Repeat 10 times

Rhomboids and Middle Trapezius

• Using a piece of elastic tubing
• Hold arms out in front of you and hold onto either side of the elastic tubing (as shown)
• Gently pull your shoulder blades in and down about 1 cm - maintain this position throughout the drill
• Spread your arms apart against the resistance
• Fatigue should be felt behind your shoulders and between your shoulder blades
• Perform 3 sets of 10 to 20 repetitions

Plank

• Set lower abdominals
• Balance body on knees, elbows and forearms
• Keep back straight (don't arch or create a "V" with your body)
• Goal is to hold one minute
• This exercise can be progressed: start the drill by balancing on forearms/elbows and feet

Pronation and Supination

• Sitting with the inside of your forearm resting on top of your thigh
• Stabilize your forearm with opposite hand
• Slowly twist club from side to side
• Do not let your elbow or upper arm move
• The club should move in a vertical plane as you rotate your forearm
• Perform 3 sets of 10 to 20 repetitions

Swing Drill

• This drill focuses on your ability to maintain a good core position while performing a swing motion with resistance
• Anchor elastic tubing at mid-thigh level
• Grip other end of elastic as you would a golf club
• Set your address position - bend forward at hips 25 degrees, knees slightly bent, chin slightly tucked in
• Establish a good core position by gently tightening your lower abdominals as well as pulling your shoulder blades in and down about 1 cm
• Start your backward swing against resistance, your arms, shoulders and elbows should move as one unit
• Turn and face the opposite direction and repeat this drill in the downswing direction
• The swing motion is small as the focus is on your core control - your hands should be above the near foot at the start position and finish above the far foot
• Repeat each direction 10 to 20 times

Balance

• Balance is extremely important in a golf swing
• Stand on one leg without holding onto anything
• As soon as you feel steady close your eyes
• Try to maintain your balance with your eyes closed about 1 minute
• Make sure you are near something you can grab onto if you loose your balance
• Progress the drill by balancing on a wobble board and/or with your arms outstretched

Putting It All Together

Increasing and maintaining flexibility, through stretching/warmup, will reduce your chances of injury and set you up for a great swing from the first tee! Improving strength and endurance leads to a balanced stance (good core stability) and will allow you to power up your swing. In addition, increased fitness will also help you maintain a consistent energy level throughout your game. If you have any questions or concerns please contact us at info@fifthavephysiotherapy.com - we value your feedback and comments.