Hi, everybody. Dr. Ryan here. Today, we’re going to be covering some exercises specifically for golfers. Whether you want to stay limber in between rounds or you want to warm up at the range with these, all are great options.
Let’s get into it.
These golf exercises can be done at home in between rounds or on the range right before you play. The first exercise is called big L’s. You’ll see why with what the arms do here. We’re going to get into a good athletic position, kind of like you’re ready to swing a golf club. Hands are going to go right in front of you, and we’re going to rotate and push outwards. Push and reach. You’ll see that these arms make an L-shape here. Back to the middle and back to the middle. It’s a great rotation exercise to do for the mid-back.
Chin Retraction & Head Lift
Next one, we will kind of build off of that also for good mid-back rotation. We are going to get down into a child’s pose type of position, sitting on our heels. Next, our elbows are going to go on the ground right in front of us. From that point, we’re going to take this arm, reach behind the back, put it on the low back. Now, the movement is to look and then rotate. Look at the shoulder, then rotate and back down. Look at the shoulder, rotate, and then back down. Repeat on the other side. As well.
Lower Half Body Exercise
The next exercise we’re going to do is going to be for the lower half of the body. Now, one of the most important things we get moving in the golf swing is the internal rotation of the hips. So we’re going to start in what we call a 90-90 position here, 90 degrees, 90 degrees, and we are going to make an active movement to switch these over. So it’ll look like this. Rotate and down. Rotate and down. Rotate and down. Now, to make it even a little bit more difficult, we can also take that back leg and actively lift the heel off the ground even more internally rotating this hip. It’ll look something like this. This exercise is very difficult and really puts some stress on the hip. First, get the rotations down, then add this one in at the end. That is a great way to start or end your golf session.