Keep Your Edge: Offseason Golf Exercises

By James Daun PT and Maggie Dodd PT

The fairways are brown. A thin layer of snow lines the greens. What can you do to get ready for your April tee-off?

During the off-season, it is a good idea to have a safe program of exercises to keep your body flexible and strong so you are ready for April to come. The golf swing combines a unique combination of motions. Proper execution of the golf swing requires appropriate flexibility and strength.  Keeping that flexibility and strength over the winter can be the key to a good start to the golf season.

STRETCHING- Bicep/Ant Chest Stretch

  • Clasp Hands Behind Back
  • Reach Hands Backward Until Stretch is Felt
  • Hold 20 Seconds Repeat 5 times

 STRETCHING- Trunk Rotations

  • Lie on Back with knees bent up
  • Rotate both knees to the side until stretch is felt
  • Hold 30 seconds  Repeat to the other side 5x each side

STRETCHING- External Rotators

  • Lie on back with knees bent up
  • Pull right knee toward left shoulder
  • Hold 30 seconds
  • Repeat 3 times each side

 STRETCHING- Sidebend

  • Clasp Hand Overhead
  • Lean to One Side
  • Hold 20 seconds
  • Repeat 5x each Side

STRETCHING- Anterior Chest Stretch

  • Place Arms in Doorframe
  • Lean Forward Through Door Until Stretch is Felt
  • Hold 30 Seconds
  • Repeat 5 times

TRUNK STRENGTHENING- 4Pt Arm/Leg Lift

  • Start on Padded Floor or Firm Bed on Hands and Knees
  • Raise one arm and the opposite leg
  • Hold 10 seconds
  • Repeat 5 times each side

FLEXIBILITY- Supine Hamstring Stretch

  • Lying on Back, Reach with Both Hands Behind Knee
  • Slowly Straighten Knee Until Stretch is Felt in Back of Thigh
  • Hold 30 seconds
  • Repeat 5 Times Each Side

 TRUNK STRENGTHENING- Advanced Bridging

  • Lie on Back with Knees Bent Up
  • Tighten Abdominal Muscles, Raise Hips Up
  • Slowly Extend One Leg Keeping Stomach Tight
  • Hold 10 seconds
  • Lower Back to Table
  • Repeat 5 times Alternating Sides

TRUNK STRENGTHENING-Isometric Abdominal

  • Lie on Back with Knees Bent Up
  • Tighten Stomach Muscles and Raise Both Knees to Outstretched Arms
  • Gently Push with Hands Against Thighs
  • Hold 10 Seconds
  • Repeat 5 times

TRUNK FLEXIBILITY-ANGRY CAT STRETCH

  • Start on Padded Floor or Firm Bed on Hands and Knees
  • Tuck Chin, Tighten Stomach Muscles, Arch Back
  • Hold 20 seconds
  • Repeat 5 times

FLEXIBILITY- Upper Trapezius Stretch

  • Place left arm in small of back
  • Use right arm to gently pull head to the right
  • Hold 30 seconds
  • Repeat 3 times each side

FLEXIBILITY- Inferior Shoulder Capsule Stretch

  • Reach Right Arm Back and Touch Top of Right Shoulder Blade
  • With Left Hand, Gently Pull Right Elbow Back Until Stretch Felt
  • Hold 30 Seconds
  • Repeat 3 times each side

FLEXIBILITY- POSTERIOR SHOULDER STRETCH

  • Reach Right Arm Across Body
  • Gently Pull with Left Arm Until Stretch is Felt
  • Hold 30 Seconds
  • Repeat 3 times each side

 FLEXIBILITY-  WRIST FLEXOR/EXTENSOR STRETCH

  • Hold Right Arm Straight in Front of You
  • Grasp Right Hand with Left Hand
  • Slowly Bend Right Wrist Forward Until Stretch is Felt
  • Hold 30 Seconds
  • Then Bend Right Wrist Slowly Backward Until Stretch is Felt
  • Hold 30 Seconds
  • Repeat 3 times on each side

FLEXIBILITY- UPPER THORACIC STRETCH

  • Clasp Hands Together in Front of Body
  • Lower Head and Reach Forward with Hands
  • Hold 30 Seconds
  • Repeat 3 times

 SHOULDER STRENGTHENING-Resisted Diagonal

  • Stand with Band Under Right Foot
  • Hold Band in Left Hand Over Right Foot
  • Pull Arm Up and Out, Rotating So Thumb Points Upward
  • Repeat 10 times
  • 1-2 sets

 SHOULDER STRENGTHENING- Diagonal Extension

  • Hold Tubing with Left Arm Above Right Shoulder
  • Pull Band Down and Across Body Toward Left Hip
  • Repeat 10 Times
  • 1-2 Sets

SHOULDER STRENGTHENING- External Rotation

  • Place Towel Under Left Arm
  • Hold Tube in Left Hand
  • Keeping Elbow at Side, Rotate Forearm Out
  • Repeat 10 Times Slowly
  • 1-2 Sets

Maintaining good cardiovascular health is also important on the course. Don’t forget to use your treadmill, recumbent bike or elliptical trainer to maintain your endurance at a healthy level.

Remember: It is important to check with your physician before starting any exercise program.

Disclaimer

This web site contains general medical information and does not replace the medical advice of your physician. If you have questions about your medical condition or exercises, ask your doctor or health care provider.