10 Simple Exercises to Improve Your Golf Swing in the Winter
Now that the cold weather has set in and the golf course is closed, it is time to start your off season golf training. No need to just to sit around waiting for the weather to change to get on the course. You can do a few simple things at home to help improve your swing for next spring.
The Titleist Performance Institute states that there are six physical attributes to being an elite golfer: Hip mobility, core control, thoracic mobility, the ability to hip hinge, lower body strength and power, and the ability to pelvic tilt.
The great thing about these six attributes is they are all inter-related. You can work on them at the same time with the routine I give you below. In 10 exercises you can be a better golfer and help to prevent injuries.
Give these 10 exercises a try. If you have problems or questions call me at 913-424-9354.
Sitting on edge of chair. Make sure your feet are straight and even. Roll your hips forward creating an arch in low back. Pinch shoulder blades down and back as you make small circles. 40 times palms down circling forwards. 40 time palms up circling backwards.
Sit on edge of chair. Roll hips forward creating an arch in low back. Keep shoulders and shoulder blades down and back. Feet straight and knees at 90 degrees. Squeeze and release knees on block. Do not tighten abs when squeezing block. Squeeze and release 40 times.
Same as above but place strap around knees. When pressing out with knees they should not separate more than hip width. Press out and release 40 times.
Lie on side with knees at 90 degrees. Rotate torso so that arm goes to the other side while the head follows hand. Keep knees together. Do not force. Relax and let gravity do the work. Hold for 1 minute.
On hands and knees move hands one hand length forward. Place elbow where palms are. Hips should be slightly forward of knees. Be careful not to lean too far forward. Roll hip so that butt is sticking up in air, arching low back. Pull shoulder blades down and back while rotating forearms out. Hold for 1 minute.
Cross ankles in air. Interlock fingers behind head. When crunching keep elbows open. Keep head and eyes looking back. Do not curl your head to crunch. You should only be coming up a few inches. 25 times crossing ankles each way.
Lying on floor butt against wall (or as close as you can while keeping legs straight). Lock knees so that your thighs are tight. Pull feet back so that there is a pull in your calves and hamstrings. Be sure to keep knees and feet pointed straight. You should actively have to keep knees straight. Hold for 1 minute.
Prop hands on something higher than your chest. Keep feet directly below hips and keep feet hip width. You might have to move the feet back as you shoulders lower. Roll hips so that you feel like your butt is sticking out. Sink torso down as far as possible while keeping thighs tight. Hold for 1 minute.
Slide down wall and hold. Make sure your feet are in front of your knees! Do not go to 90 degrees but slightly up from that. Keep weight in heels. Keep feet hip width apart. Press low back into wall. Hold for 2 minutes.
Drop heels off of stairs. Hold on so that the weight of your body is slightly back but not too far. Line up your load bearing joints. Ankle, knees, hips, and shoulders. Hold stretch for 1 minute.