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Spine Mobility
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
Side-Lying 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
Pelvic Tilt
- Position yourself in golfer stance
- Slowly arch your back
- Return to neutral
- Then flatten your back
- 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
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
Rotation Strength
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
Core Strength
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
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
Hip/Glute Strengthening
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
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
Hip/Glute Stretching
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
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
Balance/Stability
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
Shoulder/Upper Back Strength
Prone Reverse Fly
- With resistive band looped around each hand, and arms straight out in front, stretch band across chest
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
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
Wrist/Forearm Strengthening
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