Patients:

Hide All
 

Golf Exercises

Please Click on Photo to Play Video

 

Torso Rotation

- Position yourself in golfer stance

- Keeping your lower extremity stable, rotate your torso to the right as far as you can

- Then to the left as far as you can

- Repeat 3 sets of 15 times

 

Pelvic Rotation

- Position yourself in golfer stance

- Keeping torso stable, rotate your pelvis to the right as far as you can

- Then to the left as far as you can

- Repeat 3 sets of 15 times

 

Pelvic Tilt

- Position yourself in golfer stance

- Slowly arch your back

- Return to neutral

- Then flatten your back

- Repeat 3 sets of 15 times

 

Plank on Elbows

- Start by lying face down on an exercise mat

- Place your elbows and forearms underneath your chest

- Prop yourself up onto your toes and forearms

- Maintain a flat back and do not allow your hips to sag towards the ground

- Hold this position for 30-60 seconds, repeat 3 times

 

Plank on Hands

- Start by lying face down on an exercise mat

- Place your hands underneath your chest

- Prop yourself up onto your toes and hands (on straight elbows)

- Maintain a flat back and do not allow your hips to sag towards the ground

- Hold this position for 30-60 seconds, repeat 3 times

 

Side Planks

- Lie on your side on exercise mat

- Place elbow and forearm underneath your shoulder

- Prop yourself up onto foot and forearm

- Maintain a flat back and do not allow hips or trunk to sway towards the ground

- Hold this position for 30-60 seconds, repeat 3 times

 

Side Plank and Kick Ups

- Lie on your side on exercise mat

- Place elbow and forearm underneath your shoulder

- Prop yourself up onto foot and forearm

- Maintain a flat back and do not allow hips or trunk to sway towards the ground

- Lift top leg up towards ceiling then lower slowly

- Hold this position for 30-60 seconds, repeat 3 times

 

Side Plank + Shoulder External Rotation

- Lie on your side on exercise mat

- With theraband placed around wrists, place your elbow and forearm underneath your shoulder

- Prop yourself up onto your feet and forearm, keeping wrists shoulder width apart

- Maintain a flat back and do not allow hips or trunk to sway towards the ground

- Hold this position for 30-60 seconds, repeat 3 times

 

Shoulder External Rotation with Theraband

- Securely anchor the theraband in the door and place a towel underneath your arm

- Bend your elbow to a 90-degree angle and grasp the theraband

- Keeping this position, slowly rotate your arm out until a comfortable resistance is felt in the shoulder

- Slowly return to the starting position

- Complete 3 sets of 15

 

Shoulder Internal Rotation with Theraband

- Securely anchor the theraband in the door and place a towel underneath your arm

- Bend your elbow to a 90-degree angle and grasp the theraband

- Keeping this position, slowly rotate your arm in until a comfortable resistance is felt in the shoulder

- Ensure your shoulder does not shrug up towards your ears

- Slowly return to the starting position

- Complete 3 sets of 15 times

 

Scaption

-   Sit on chair or swiss ball with feet shoulder width apart and knees slightly bent

- Raise your arms diagonally from your hip to the height of your shoulders with both elbows straight

- Hold for 5 seconds

- Slowly lower to the starting position

- Complete 3 sets of 15 times

 

Low Back Chop with Theraband

- Grasp theraband with both hands over one shoulder

- Pull the theraband down and across by twisting your body

- Complete 3 sets of 15 times

 

Chop with Medicine Ball

- Hold medicine ball with both hands

- Lower medicine ball down and across by bending knees

- Then lift medicine ball up and across by straightening knees

- Complete 3 sets of 15 times

 

Squat with Medicine Ball

- Stand with feet shoulder width apart, holding medicine ball with both hands

- Bend at hips and knees to lower body down slowly, lifting medicine ball up simultaneously

- Rise back up slowly

- Do not let your knees go beyond your toes

- Complete 3 sets of 15 times

 

Bird Dog

- Set up on your hands and knees in the quadruped position

- Tighten stomach and raise right leg and left arm

- Keep trunk rigid, not swaying to either side

- Return to start position and repeat on opposite side

- Complete 3 sets of 15 times

 

Bridge

- Lie on your back with your feet shoulder width apart

- Squeeze your buttocks together and lift them up from  the table

- Keep your pelvis level

- Return to the starting position in a slow and controlled fashion

- Complete 3 sets of 15 times

 

Bridge Single Leg

- Lie on your back with your feet shoulder width apart

- Squeeze your buttocks together and lift them up from  the table

- Keep your pelvis level

- Extend your right leg

- Return to the starting position in a slow and controlled fashion

- Repeat on opposite side

- Complete 3 sets of 15 times

 

Clamshell

- Lie on your side with both of your knees bent to 45 degrees and your pelvis aligned

- Keeping your feet together, slowly bring your knees apart until your top knee is slightly above your hip

- Hold for 5 seconds

- Slowly bring your knees back together

- Complete 3 sets of 15 times

 

Clamshell + Internal Rotation

- Lie on your side with both of your knees bent to 45 degrees and your pelvis aligned

- Slowly bring your knees apart, until your knee is slightly above your hip

- As you maintain this position, rotate your top leg so that your foot moves up towards ceiling

- Slowly bring your top leg back to the original position

- Complete 3 sets of 15 times

 

Quad Torso Rotation

- Set up on your hands and knees in the quadruped position

- Bring your right hand behind your head and rotate towards the right, bringing your right elbow towards the ceiling

- Hold for 5 seconds

- Repeat 3 sets of 15 times

 

Supine Hip Internal Rotation Stretch

- Lie on your back with right foot on top of left knee

- Slowly rotate your left knee towards the right, allowing the right foot to pull the left knee towards the ground until a strong but comfortable stretch is felt

- Hold for 30 seconds

- Repeat 4-8 times

 

Prone Reverse Fly

- With resistive band looped around each hand, and arms straight out in front, stretch band across chest

 

Hip Flexor Stretch

- Stand on your left leg with right leg supported on the chair

- Slowly bend left leg until stretch is felt in right thigh

- Hold for 30-60 seconds

- Repeat 4-8 times

 

Piriformis Stretch

- Lie on your back with both legs in the air

- Place your right ankle on your left thigh right above the knee

- Reach both hands around the left thigh and gently pull left thigh towards your chest

- You should feel a stretch on the outside of your right hip

- Hold for 30-60 seconds

- Repeat 4-8 times

 

Sidelying Trunk Rotation

- Lie on your side with knees bent so that your ankles are in line with your hips and shoulders

- Bring your extended arms in front of your chest with both palms together

- Slowly lift your top hand and bring it back by rotating your torso

- Hold when you feel a comfortable stretch for 5 seconds

- Repeat 3 sets of 15 times

 

Single Leg Stance with Club Hold

- Stand with feet shoulder width apart

- Raise one foot off the floor so that you are balancing on one foot

- Balance for 30-60 seconds

- Repeat 4-8 times

 

Single Leg Stance with Club Swing

- Stand with feet shoulder width apart

- Raise one foot off the floor so that you are balancing on one foot

- Slowly swing the golf club back and forth in small arc of motion

- Repeat this motion while balancing for 30-60 seconds

- Repeat 4-8 times

 

Wrist Extension

- Keeping elbow straight and palm facing up, grasp fingers and slowly bend back until stretch is felt in wrist or forearm

- Hold for 30-60 seconds

- Repeat 4-8 times

 

Wrist Flexion

- Keeping elbow straight and palm facing down, grasp fingers and slowly bend down until stretch is felt in wrist or forearm

- Hold for 30-60 seconds

- Repeat 4-8 times

 

Wrist Supination/Pronation

- With right arm in handshake position, slowly rotate palm down until stretch is felt in forearm or wrist

- Then rotate palm up until stretch is felt in forearm or wrist

- Hold for 30-60 seconds

- Repeat 4-8 times