August 10, 2020
Golf players exert a lot of force suddenly as they swing the club. Golf is one of the few one-sided players. About 34.2 million Americans aged six years and above played golf off-course and on-course in 2019, according to the National Golf Foundation. Some players who experience mild or severe pain assume they made the swing in the wrong way. It is important to exercise frequently to increase your flexibility and strength. The following are the five best exercises for golfers.
- Pelvic Rotation
Many professional golfers start the downswing by separating their hips and upper body. It often stretches torso muscles and provides them with enough power to maintain a nice swing sequence. Keep your upper body still and rotate your hopes while performing pelvic rotation exercises. This helps in improving mobility and it stretches your midsection muscles.
- Push-Ups
Push-ups can increase your overall strength if you perform them correctly. Put your hands under your shoulders and place your feet apart. Squeeze your core as you go to the top of a plank. It is important to keep your spine neutral and move your body as one piece. Maintain a tempo that will work the right muscles. Ensure that your hips and chest are touching the floor when you move down. You can place your hands on a sofa if you are struggling to do ordinary push-ups.
- Standing Ys
The number of fitness clients opting to buy personalized workout plans from skilled online trainers rather than real live trainers has increased of late. Many trainers include standing Ys in their plans. They help in improving shoulder mobility. Stand and bend over at your waist with your chest up and back flat.
Hold the golf club with palms facing up. Drop your shoulder blades and raise your hands above your head hence forming a Y. Return to your starting position and repeat the procedure several times to make a complete set. Use your shoulder blades, rather than arms to start the movement.
- Hand Walks
Hand walks prevent shoulder injury and golfer’s elbow. Stand and bend forward at your waist. Place your hand down and start walking in a pushup position. Walk the toes towards your hands without bending the knees. Back out your hands when you start feeling a stretch and repeat the exercises ten times.
- Mini-Band Walk Forward
Use stretch bands to strengthen your glutes. They help in keeping a stable base as you swing at high speeds. Put a mini-band around your ankles and another one above your knees. Walk forward in tiny steps without straightening your knees. Alternate your elbows and drive back slowly. Your knees should be above your toes and back straight throughout the forward walk.
Experienced golfers such as Greg Norman, Tiger Woods, and Gary Player incorporate strength training in their workout plans. It is prudent to assess your physical fitness before you visit a swing coach. Reduced mobility and flexibility will hinder you from making a good swing. Pelvic rotation, push-ups, standing Ys, hand walks, mini-band walk forward, and lunges with rotations are the top exercises that can help you improve your performance in the sport.
