When winter weather puts golf off limits, you find yourself itching to get out on the course, or at least the driving range, and start hitting golf balls. But if you can use some of the off-season time and energy to work on your strength and flexibility, you'll be amazed how much better you're playing, and how much farther you're hitting the ball, when golf season does roll around.
Windmills
Windmills are among the best flexibility exercises for two key joints in the golf swing: the hips and the spine. To start, stand with your feet about shoulder-width apart, and your arms straight out in front of you. With your hands clasped together, slowly rotate your arms and shoulders as far to the left as possible, then do the same to the right. Keep your feet flat on the floor; stop if you feel pain or discomfort in your muscles or joints.
Incline Push-Ups
To improve upper-body strength --- which should give you a little more distance on your shots, and help you hold up to the demands of a long golf season --- work a couple of sets of incline push-ups into your regimen. Place your hands on a desk, countertop, wall, or bench, and keep your back straight as you lower body toward your hands. It's like a push-up, but it should be a little easier, and should help you keep your back straight. Try 10 to 12 repetitions in each set.
Standing Single-Leg Shoulder Press
This exercise not only strengthens the shoulders, but works your core muscles and your legs as well. You'll need a dumbbell and an ankle band. To start, place the ankle band around both ankles, stand on one leg, and hold a dumbbell at shoulder height on the same side as the leg you're standing on. With the opposite ankle, pull back slightly so your legs and core muscles are engaged in keeping you balanced. Slowly lift the weight upward from shoulder height 10 to 12 times, then repeat on the other side.
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