5 Exercises to Improve Your Golf Game and Decrease Injury Risk

Golf is both a great and frustrating game. I have been playing since I was little and love it. I still try to get out to the local courses in Hatboro, Horsham, Warminster and Warrington as much as possible. However, since spring arrived, I’ve noticed more golf-related neck and back pain in the office. Golf swings put a lot of torque and stress on the body. It is really important, especially as you get older, to maintain good strength and mobility to prevent injuries. Proactive, preventative actions, like stretching and exercising, are key. Here are 5 exercises that you can do to improve your game and decrease your chance for injury:

1. Planks: You can do these on your hands or elbows. Get in a push-up position. Maintain a neutral, flat spine from your head to heels. Focus on keeping your abdominal and glute muscles tight. You can start by holding for 30 seconds. This is a good basic core exercise, and core strength and stability are vital to a quality golf swing.
2. Bridges: Bridges focus on the glutes. Lay on your back with your knees bent and feet flat on the floor. Raise your hips so that there is a straight line from your knees to your shoulders. Hold for 2-5 seconds. Repeat 10 times. Strong glutes benefit your golf game.
3. Squats: There are many types of squats. You can start with wall squats or bodyweight squats and work your way up to squats with weights. These exercises tend to work your glutes, hamstrings and quads.
4. Split Squat Windmills: Start in a lunge position with your torso facing forward. Spread your arms out to the sides and keep them extended the entire time. Rotate your hips and torso toward the front leg side. Do this 6-8 times per side. This exercise is good for thoracic and hip mobility.
5. Wall Angels: Start with your hips and shoulders up against a wall. Make sure your low back area (lumbar region) stays in contact with the wall or as close as possible. Position your shoulders and elbows in 90 degree angels with your palms facing away from the wall. It will look like you are football referee signaling a made field goal. Next, while keeping your arms against the wall, slide them up overhead. This is a very difficult movement and works on shoulder mobility and strengthening back muscles.

Chiropractic care is also very beneficial to golfers (both before and after injuries). Professionals, including Tiger Woods, Jordan Spieth, and Fred Funk, all have/had their own personal chiropractors. They understand that chiropractic care maximizes their performance and gives them an edge on the competition. If you want to see how chiropractic can improve your golf game, call 215-259-5100 and book an appointment with us at Radiant Life Chiropractic!