When you start playing Golf for the very first time, you might experience pain in your shoulders. In starting, you may have a few bad games, and you assume that their might be wrong with your swings. Poor swings might be the cause, but more likely it’s a sign of weakness and inflexibility.
Golf is the game in which unexpected moment of exertion mostly happens. As it is a one-sided game, players have to swing much time from only one side of the body, that can create imbalances and injuries. Before ever starting this game must have a look at your physical fitness. The flexibility of muscles is the key to a successful game.
Here in this article, we will discuss the exercises that will lead to the flexibility of muscles, stabilize your shoulders and helpful in building power and strength.
SEATED ROTATIONS:
PURPOSE: Key component of the golf swing, to improve rotational mobility.
METHOD:
- Sit with a leg on each side of the bench.
- Squeeze a towel between your knees.
- Hold the club with the arms, at the back, so it sits in the crook of your elbows.
- Maintain your posture by setting your palm flat at your stomach.
- Rotate your torso to the right, without moving your hip and hold for two seconds.
- Return to the starting position.
- Follow the same procedure for the left.
- Ten rep for each side.
STANDING Ys:
PURPOSE: To improve shoulder mobility.
METHOD:
- Having your back flat and chest up, stand bent over at the waist.
- Hold the golf club with the palms facing up.
- Pull your shoulder blades back and down.
- Now raise your arms over your head to form a Y.
- It is one rep.
- Return to the starting position.
HAND WALKS:
PURPOSE: To prevent shoulder injury.
METHOD:
- Be in a pushup position.
- Walk your hands out in this position.
- Knees should be straight.
- Now walk your toes towards your hands.
- Once you feel stretch, walk your hands back out.
- Repeat for ten reps.
90/90 STRETCH:
PURPOSE: To build flexibility and mobility. Also opens up shoulders.
METHOD:
- Lie on one side.
- Bottom leg straight.
- Top leg bent on the ground, with the inside of the knee.
- Put the top shoulder blade on the ground, by rotating your trunk back on the ground.
- Hold for two seconds. It is one rep.
LATERAL PILLAR BRIDGE:
PURPOSE: It prevents back pain, and also opens up hips.
METHOD:
- Lie on one side.
- Body in a straight line.
- Elbow under the shoulder.
- Stacked feet
- Push your hip off the ground.
- Be in a straight line from ankle to shoulder.
- Hold for three seconds.
MEDICINE BALL PARALLEL THROW:
PURPOSE: To improve swing speed.
METHOD:
- Stand against the solid wall about 3 feet away.
- By holding the medicine ball. Rotate your trunk away from the wall. the
- Now start throwing the ball towards the wall and catch it, with one hand under the ball and the other behind it.
MEDICINE BALL PERPENDICULAR THROW:
PURPOSE: To build up core power.
METHOD:
- Hips perpendicular to the wall.
- Rotate torso 90 degrees away from the wall and then 180 degrees.
- Catch the ball, on the rebound.
PHYSIOBALL PUSHUPS:
PURPOSE: To improve shoulder and back movements.
METHOD:
- Be in a pushup position.
- Hands on a physioball and feet on the floor.
- Lower yourself, by not touching your chest with the ball.
- Push up, by controlling the ball.
DUMBBELL BENCH PRESS-ONE ARM:
PURPOSE: To build strength and shoulder stability.
METHOD:
- Lie down on the bench.
- Left glute and left shoulder blade on the bench.
- Right glute and right shoulder blade off the bench.
- Hold a dumbbell in your right hand:
- Hold on to the bench above your head, with the left hand.
- Lowers the weight until elbow is in horizontal level with your shoulder.
GLUTE BRIDGE:
PURPOSE: To activate muscles.
METHOD:
- Face-up on the floor.
- Knees bent 90 degrees.
- Feet flat on the floor.
- Squeeze rolled up towel in between your knees.
- Bridge your hips towards the ceiling.
- Make sure only your shoulders and heels remain on the ground.