Golf exercises have two benefits: to prevent injury and soreness after a game, and to improve your game. Golf uses a unique set of muscles, and although it is not a strenuous sport, there is a risk of injury. A powerful physique is not required for golf, but certain muscle groups contribute to a powerful swing. Many golf exercises can be done at home using no equipment or using only hand weights.
Working the Core
A strong core supports your spine, preventing injury. Strength through the core can increase club-head speed during a golf swing. Exercising all the muscles in the middle of your body provides benefits beyond golf. Stretching your core muscles will help attain the flexibility required for the sudden turn of a golf swing. If there is any stiffness, keep stretching until your muscles are warm and loose.
Core Stretch
With your feet planted about shoulder distance apart, reach both arms straight up, stretch, then turn 90 degrees to face over one hip. Bend at the waist, and touch your fingertips to the ground. Pause. Straighten back up, still facing over your hip. Turn to the front, then turn to the other hip, and repeat. Start with five repetitions, and build up to 15. Precision is important in this stretch. Follow up with a wiggle by bringing your arms down to your shoulders and shaking your hips and shoulders.
Core Exercise
This exercise strengthens the oblique abdominal muscles: Lie in position for a sit-up, but instead of rising straight up, gently twist as you rise, bringing your right elbow to your left knee. Control the descent to the starting position, then rise again to the other side. Start with 12 reps on each side (alternating), and build up to 50 per day.
Working the Legs
Muscles are required to swing a golf club, and the more velocity the club has, the more velocity the ball will have. To accommodate that swing, a golfer's legs must be firmly planted, so strength in the legs will help your swing and make walking 18 holes more comfortable. Simple squats will help strengthen your quadriceps muscles and lay the groundwork for the proper golf stance.
Working the Triceps
Triceps are the muscles used in the back of lead arm. Loosen this muscle in preparation for this exercise or a round of golf by reaching one arm straight up, then bend the lower arm so the hand touches the deltoid muscle in the shoulder. Pull gently, and hold the position for 20 seconds. Tricep muscles, plus some shoulder muscles, can be strengthened by this exercise: From a golf position, holding one free weight, cross the lead arm in front of your body, then carefully pull that arm across your body until it it extends straight past the other shoulder.
Shoulders
Shoulders contribute to a swing and also are burdened by carrying a heavy golf bag. Stretching before a match, and before and after these exercises, helps prevents injury and contributes to the flexibility required for a good swing. Shoulders are crucial for golf, so always stretch until your blood is flowing well and your shoulders are relaxed. For a good shoulder stretch, reach one arm straight out in front, then extend it across your body, and use your other hand to give a gentle pull from underneath. Hold for 10 seconds. Repeat on the other side. Follow with a backward shoulder roll.
Shoulder Exercise
Biceps bring strength to your golf swing, and rotator cuffs are vulnerable to damage from overuse or misuse. This exercise uses hand weights and addresses the biceps and rotator cuffs: From a golf stance, lift your arms out to the sides to form a "T" shape, then swing your forearms down so the forearms and hands are toward the floor. Holding hand weights, rotate your forearms up until they are straight above your upper arms. Your forearms should be perpendicular to your upper arms at the start and finish. Keep your shoulders relaxed throughout the exercise. Start with 10 repetitions using 3-pound weights, then increase slowly to 10-pound weights and 20 repetitions or more.
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