For our third and final article in Treat Yourself Therapy's Golf Series, we will discuss which muscle groups should be included in your regular workout to improve your golf game. Strengthening the muscles used in golf will result in less injuries and more power for your swing, improved driving distance, and club head speed.
Instructions for all exercises: Consult your doctor if you are new to working out. Start by using light weights and increase as you are able. Try doing 3 sets of 8-12 repetitions with a short rest break between sets.
Forearm Twists: This exercise should be done with a light weight, usually between 3 and 5 pounds. Begin by holding the dumbbell on one end and bringing your elbow into your side. Your thumb should be facing up, your elbow should be bent to 90 degrees, and the free end of the weight should be in the air. Gently rotate the weight by turning your palm up (shown below, left), pause and then slowly rotate the palm down (shown below, right), controlling the weight. Switch arms. Home move: Use a hammer instead of a dumbbell. Begin by holding close to the anvil if the weight is too heavy and place your hand further out as you get stronger.
Wrist Lifts: Hold a light dumbbell, between 3 and 5 pounds, and bring your elbow into your side with your thumb facing up. Allow the weight to gently pull the wrist down towards the floor. This will be your starting position (shown below, left). Lift the weight up (shown below, right), pause, and then control the release back to the starting position. Switch arms. Home move: This exercise can also be done by holding a golf club or a hammer instead of a dumbbell. If you are a beginner, hold closer to the weighted end to make it easier.
Row: Adjust the seat height so that your feet are flat on the lower bar of the machine or the floor. Your hips and knees should be close to 90 degrees. Adjust the seat depth so you can reach the handles comfortably. Before grasping the handles, rotate your shoulders back and down to engage the muscles of your shoulder blade. Reach for the handles and grip them lightly as you pull the bar towards your chest. Remember to keep your back straight. Release the bar back to the starting postion slowly and with control. This exercise is great for the postural muscles!
Shoulder Rotation: Standing with your elbow touching your side and bent to 90 degrees, wrap resistive bands around your hands until the length is shoulder width apart. Roll your shoulders back and down before starting. With your palms facing each other, gently pull the band apart, keeping your elbows close to your side. Slowly return to the starting position. You should feel this exercise in your shoulder blades.
Crunch: Lie on your back with your knees up and your feet flat on the floor. Place your hands behind your head and lift your upper body up into a crunch. Release by slowly returning your upper body to the floor. Be careful not to pull on your head, which can strain your neck, and think of the movement of your abdominals as an in and out motion rather than an up and down one.
Side crunch: Start by lying on your back with your knees up and feet flat on the floor. With your hands behind your head, lift your upper body up and gently turn to one side, as if you're bringing your shoulder towards the opposite knee. To release, return to center and lower down slowly.
Bridge: Begin by lying on your back with your knees bent and your feet flat on the floor. Your feet should be shoulder width apart.Tighten your buttock muscles and lift your bottom off the ground. Keep your back straight during this exercise. Pause for 5 seconds. Slowly release to the starting position.
Reverse Crunch: Lie on your back with your knees bent and feet flat on the ground. Place your arms next to your sides for support. Tightening your stomach, lift your feet off the floor until your hips are at a 90 degree angle. Come back down slowly and with control, only lightly touching your toes to the floor.
Alternating Arm and Leg Lifts: This exercise is done on your hands and knees. Once you are in position, tighten your stomach muscles to support your back, and lift one leg, holding it out straight behind you. Hold this position for 5 seconds and then switch legs. This move can be intensified by lifting one leg and the opposite arm simultaneously.
Leg Press: Adjust the seat depth of this machine so that your hips are around 90 degrees. Place your feet, shoulder width apart, on the platform. Push the platform away from you, using your leg until your knees are almost straight. Control the release back to the starting position. Home move: Squats: Stand with feet about shoulder width apart. Keeping your back straight, tighten your stomach muslces and bend both knees, as if you're going to sit in a chair. Most of your weight should be in your heels, rather than the balls of your feet. Straighten your knees to return to the starting position. During the squat, do not allow your knees to go past your toes. You can hold weights by your side or on your shoulders to intensify this exercise.
Leg Extensions: Adjust the seat depth of this machine so that the axis of movement lines up with your knee joint and the bottom pad is on the lower part of your shin (shown, left). Grip the handles and tighten your stomach muscles to support your back while genlty straightening your knees, lifting the weight up. Pause and slowly return to the starting position.
Leg Curls: With the machines axis lined up with your knee joint and the bottom pad against the lower part of your calf (shown, right), gently bend your knees, lifting the weight up. Use the handles and tighten your stomach to protect your back. Pause and slowly return to the starting position.
Home move: Lunges: From a standing position, step forward with one leg into a lunge by bending the front knee. The back leg will stay somewhat straight. Make certain that the knee of the forward leg does not extend past your toes. Pause. To come out of this position, push forward with the back leg and squeeze the thigh muscles of the front leg to come into a standing position. Then step forward with the opposite leg. You can use ankle weights or hold light dumbbells to increase the intensity of this exercise.
Hip Abduction: Begin by standing beside a chair, or other stationary object, placing your right hand on the top of the chair for balance. Bring your left leg out to the side, keeping your foot relaxed. Pause and then return to the starting position. To switch sides, simply turn around. Increase the intensity by using ankle weights for this exercise.
We hope these tips have helped improve your overall health, as well as your golf game! Refer back to our other artices, 12 Stretches to Improve Your Golf Game and Good Golf Mechanics, to make sure you receive all of our suggestions. If you have any questions or comments, feel free to email us at Questions@TreatYourselfTherapy.com. We'd love to hear from you!
Treat Yourself Therapy, LLC provides innovative and inexpensive do-it-yourself videos for people unable to attend hand therapy. These videos were developed by Jessica Karge, OTR, CHT and Kathleen Papi-Baker, OTR,CHT, both certified hand therapists who have over 40 years of combined clinical experience. To learn more, visit www.TreatYourselfTherapy.com.
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