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.