Creating a Specific Golf Workout to Improve Your Game
If you are newer to the game of golf, you might not realize that it can cause a variety of sports injuries. Or maybe you are new to golf and have already learned this the hard way. By adding some specific exercises to your routine, you cannot only help improve your golf game but reduce your risk of injury as well.
Because of the mechanics involved in a golf swing, there is a risk of a variety of injuries, especially if you are performing the swing incorrectly. The most common place to injure yourself is your lower back, though other problem areas can be the shoulder, elbow, or wrist. Even if you have your swing down pat, you still need strength, flexibility, endurance, and coordination to have a good game. Not even buying the best equipment on the market will improve your game if you are not in good shape yourself.
Warm Up First!
For starters, you need to know how to properly warm up both before you start your workout and before you play. A proper warm up does just that – it “warms up” your tissues helping to increase flexibility and intensity of muscle contraction. This helps to prepare your body for the exercise ahead. A proper warm up lasts ten to fifteen minutes and can include a variety of exercises. Brisk walking or calisthenics are a good start. Once you have got your blood pumping, start with practice half swings, gradually increasing speed and extent.
Stability Ball
Using a stability ball can allow you to do a variety of exercises that are great for your work out. One is to do crunches. Make sure that your starting position is slightly rounded over the ball then while maintaining your balance, perform a crunch. If you need some more resistance, consider holding some free weights.
Using the ball, you can also perform knee tucks. Balance on your hands with your knees and shins resting on the ball. Rolling the ball in towards your core, tuck your knees in, then extend. Be careful not to let your back sway when your legs are fully extended.
Stretching
Stretching is a must for golfing as well. Be careful not to do too strenuous a routine before you go out, but instead do light stretches intermittently before and while playing and once you are finished. You can start by doing spine twists. Start with your legs straight and your upper body vertical, and then place your right foot next to your left knee. Next, place the back of your left elbow on the back of your right knee, and place your right palm on the floor behind your hips. Push your right knee to the left with your elbow, and turn your shoulders and head to the right as far as possible. Hold for 10 seconds and then relax, repeating at least once. Do the same thing on the other side.
Another good stretch to do is the knee flex. Lie on your back with your leg straight. Flex one leg, pulling the knee towards your chest with your hands, keeping your shoulders, back, and opposite leg on the ground while doing so. Hold for 10 seconds then repeat. Do the same for the opposite leg.
Other stretches that stretch both your upper and lower body can be useful as well, just stick with a varied routine to make sure that you hit all the major muscle groups. Be careful not to overdue it before going out.
Strength Training
Another thing to consider is adding a strength training aspect to your exercise routine. This will help you get into better physical form and help to keep you in shape. Strength training also helps improve the neurons firing to your muscles, which means a higher peak force in your swing. Overall, this means a faster club speed with less effort on your part. You will be able to shoot further more accurately and not tire as quickly.
A sports trainer can help you come up with a strength training routine that is right for your fitness level and needs. Leg presses, squats, dumbbell presses, cable rows, lateral raises, and crunches are all good exercises. If you are new to weights, make sure you speak to a trainer before beginning to learn proper techniques to avoid injury.
Create an exercise program today and watch your golf performance soar!
(No Ratings Yet)