Golf Exercises

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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