Golf is a sport that involves repeated rotation and extension of the torso, thighs and hips. Before competing in a round of golf, it is necessary to perform a general warm-up that trains the muscles used, including the abdomen and lower back. Proper execution of warm-up exercises will lead to improved performance and reduced risk of injury.
Seated Twist
The seated twist trains the abdominal muscles, the obliques and lower back. This exercise also focuses on rotation of the lumbar and thoracic region of your torso and spine. Sit on a bench or chair with both feet flat on the floor. Place your hands on your hips with your elbows extended to your side. Rotate your upper body and torso from one side to the other, focusing on twisting at the waist. Perform this exercise for 20 repetitions.
Plank
The plank trains the muscles of the abdomen and lower back. Position your body on the floor as you would when performing a push-up. Rather than supporting your body weight with your hands, support your body with your forearms directly on the ground. Keep your head straight, and maintain a tight stomach and lower back. Hold this position for 30 seconds.
Bridge
This exercise trains the muscles of the lower back, glutes and hamstrings. Lie on your back with knees bent, feet flat on the ground and arms at your sides. Press down with your heels, and lift your glutes and lower back. Keep your arms at your sides, and maintain a tight stomach and lower back. Slowly lower your body back down, and repeat. Perform 20 repetitions.
Lunge Stretch
Performing a walking lunge, and emphasize stretching the hip flexor muscles. Position your right foot two steps forward and your left foot two steps behind your body. Lower your body until your left knee almost touches the floor. Keep your chest and torso upright, and hold this position for three seconds. Return to a standing position, and switch legs. Repeat 10 times for each leg.
References
- "Encyclopedia of Muscle & Strength"; Jim Stoppani; 2006
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2009
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