Some simple exercises can get you into the swing of golf season - and PhysioBoard can help!
“It’s all about the follow through.” Anyone who golfs has probably heard this advice. Golf instructors will tell you a great golf swing is not about brute strength (aka killing the ball), but proper form and the all-important follow through. Of course, if this was as easy as it sounds, we’d all be hitting the ball with the grace and accuracy of a pro.
The fact is the best thing you can do to improve your golf swing is to exercise your body. Specifically, enhancing these three things:
· Core strength
Together, these three components will improve your ability to “generate high rotational forces (clubhead speed) with control, and in a way that doesn’t cause pain or injury.” And when it comes to stretches and exercises designed to perfect your swing, you can make noticeable improvements with little to no equipment in your own home.
Many of us spend long hours sitting during the day, which causes tightness in the hips, which is the enemy of a good golf swing! When watching the pros, you’ll notice how well they can separate their hips from their upper body at the start of the downswing. There are many exercises you can do to improve hip flexibility including bridges and lunges, as well as this effective stretch:
Lying hip rotations:
· Lie on back with both knees bent.
· Cross one ankle over the opposite knee.
· Move in and out of the stretch by rotating the hip in and out.
· For the hold, use your hand for assistance to press into the knee.
· Hold for 30 seconds on each side and repeat.
2. Core strength
A strong core is necessary for a powerful, controlled swing. Again, there are many exercises that target the core including crunches, but one of the best exercises to develop both core strength and stability is the simple plank.
· Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
· Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending. This is the neutral spine position.
Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
· Hold this position for 10 seconds. Release to floor.
· Over time work up to 30, 45, or 60 seconds.
Having good balance is necessary for control, especially as you rotate your body. Balance requires core strength and hip mobility. The following hip stabilizing exercise also builds the strength of your obliques, which are responsible for moving the spine, as well as stabilizing the pelvis and lower back.
Side Leg Raises:
· Lay on your right side on your PhysioBoard.
· Slowly raise your left leg up, as far as is comfortable, and slowly bring it back down to meet the right leg. Slow is the key here; try to count to at least 5 as you bring your leg up and down.
· To increase resistance, tie a stretch band around your calves.
· Repeat 10-20 times, roll over to lay on your left side and repeat, raising your right leg.
This is just a sampling of exercises you can do to improve your golf swing. There are many more, including pelvic rotations and wood chops for shoulder strength and flexibility.
Exercise in Bed with PhysioBoard
The nice thing about the exercises featured here is that they can all be done on a flat surface without any equipment. You can perform them on the floor or better yet, on the PhysioBoard! The PhysioBoard is perfect for anyone who has trouble getting down and up from the floor, or simply prefers a raised surface. PhysioBoard transforms any bed into an effective exercise surface.
To learn more go to physioboard.net