Many therapy activities only require a wall, a place to sit, or some form of resistance, like weights or bands. Because of the simple requirements, you can mix up many golf training activities in the comfort of your own home.
Stretches
A good portion of your gold game includes flexing your body, so a stretch helps increase the range of your muscles. Popular golf-focused exercises include the inverted hamstring stretch for legs or shoulder stretches. You should also consider flexing your wrists to prevent stiffness and prepare them for repetitive motions.
An Example:
Posterior Chain Stretch:
Reps 5 on each side, Hold 5 secs
Setup
- Begin sitting with your knees at 90 degree angles, one leg in front of you, and one out to your side.
Movement
- Rotate your trunk toward the side of your forward leg and place both hands in front of you on the ground.
Tip
- Make sure your trunk is rotated as far as you can so that you are feeling a stretch. Continue to breathe evenly.
Strengthening
Stronger muscles produce more powerful swings and fend off injuries. Pushups and single-leg deadlifts work out your muscles using your body weight to strengthen you. Remember to be patient with yourself and start with a few repetitions.
An Example:
Single Leg wall sit
Reps 1 hold 30 secs
Setup
- Begin standing in front of a wall.
Movement
- Lean back on the wall and lower down into a seated position. Lift one leg off the ground and hold. Then relax and repeat with the opposite leg.
Tip
- Make sure to keep your trunk upright and do not lean your body towards your stance leg.
Core Control
Your core, around your waist and hips, helps your body flow with each swing. Taking care of your golf skills means improving control of this section of your body. Try exercises like the dead bud, full plank, or abdominal bracing for a stronger center.
An Example:
Plank with Hip Extension
Reps: 1 hold 20-30 secs
Setup
- Begin on all fours.
Movement
- Move your body forward into a plank position, with your elbows on the ground. Maintaining this position, lift one foot straight backward off the floor, then lower it back down and repeat with your other foot.
Tip
- Make sure to keep your back straight and core engaged. Do not let your hips rotate to either side as you lift your legs.
Get Fitness Advice from Our Professionals
When you find yourself stuck on how to do your golf physical therapy, contact us at PerformanceAbove! https://calendly.com/performanceabove/50-min-session
We have studied body differences and the effects of different exercises for many years. With a custom physical therapy regime, you can start playing the game with more confidence in your abilities.
Call us at 803-716-8750 to learn more about our services today!
