Most casual golfers who feel pain or even have just a few bad games assume that something is wrong with their swing. Although the cause may be poor rocking mechanics, it is probably a sign of weakness and inflexibility. You need to start exercise when playing golf now, that brings a lot of benefits for your game.
Golf is ballistic and involves sudden moments of effort. It's also one-sided: Players sway 75-100 times on one side of the body, which can often cause muscle imbalance and excessive injury. If we were all two-handed and we could play right on the front nine and left on the back nine.
Here are 9 basic exercises to help you relax each golfer's hips, stabilize your shoulders and help you build strength and power in the golf swing.
1. Seated Rotations
Why you should do it: It will improve your rotational mobility, a key part of the golf swing.
How to do it: Sit on a bench or press a mat or towel between your knees. Hold the stick behind your back with your hand so that it sits in the hole in the elbows. Place the palms flat on your abdomen and hold your posture. Without moving your hips, turn your torso to the right and hold for two seconds. Return to the home position, then continue to the left for two seconds. Alternative pages, 10 per page.
2. Standing Ys
Why you should do this: Improves shoulder mobility and also counteracts the negative effects of sitting.
How to do it: Stand bent at the waist with your back flat and chest up, as if you want to do a dead-end lifting. Hold the golf-golf grip with the upper grip (palms facing up). Pull the paddles back and down and raise your arms above your head to form a Y. Return to the home position. He's a deputy.
Tip: Be sure to start with shovels, not hands.
3. Handwalks
Why you should do this: To prevent the "golfer's elbow" and reduce the risk of a shoulder injury.
How to do it: Start standing upright. Bend your waist and place your hands on the ground to be on all fours. Slowly move your hands to the push-up position. Then make sure your knees are outstretched and walk your fingers towards your hands.
Once you start to feel stretching, go back with your hands and repeat a total of 10 reps.
4. 90/90 Stretch
Why you should do this: This step opens your shoulders and helps build flexibility and mobility.
How to do it: Lie on one side so that your lower leg is outstretched and your upper leg is bent, your knee is at the ground. Turn the body backward and try to place the upper shovel on the ground. Hold for two seconds, return to the starting position and repeat for 10 repetitions. Switch pages.
5. Lateral Pillar Bridge
Why you should do this: This opens your hips and prevents back pain.
How to do it: Lie on one side with your body in a straight line and your elbows under your shoulders, feet straight. Squeeze sideways from the ground and create a straight line from the ankle to the shoulder. Hold in this pose for three seconds. Remember to keep your head in line with your spine - do not give in or bow down.
6. Medicine Ball Parallel Throw
Why you should do this: Therapeutic throws will improve your ability to store and release energy and improve your swing speed.
How to do it: Stand facing a solid wall (ie not a glass or board) about 3 meters. Hold the medicine ball at waist level. Turn the stem away from id. Then start throwing in one motion by pushing your hips against the wall, followed by your torso, arms, and ball. Once the ball bounces off the ball, hold it with one hand under the ball, with the other hand behind it and your arms slightly bent. Repeat after 10 repetitions, then switch pages.
7. Medicine Ball Perpendicular Throw
Why you should do this: This will give you your basic strength to help you with your swing speed and muscle balance.
How to do it: Do it as a parallel throwing drug, unless you start sideways perpendicular to id. Rotate the torso 90 degrees from the wall, then rotate 180 degrees, throw the ball toward the wall and catch it on the bounced ball. Repeat after 10 repetitions, then switch pages.
8. Physioball Pushup
Why you should do it: Physical photo handles require blade stabilizers, which are vital for shoulder and back movement.
How to do it: Start in a push-up position, with your hands resting on the physiological ball and your feet on the ground. Get down by barely touching the ball. Control the ball as it pushes upwards and pushes your chest as far away from the ball as possible Set 10.
9. Dumbbell Bench Press – One Arm
Why you would do it: This movement not only builds strength but also the structure of the arms.
How to do it: Lie on the bench, with the left gluteus and the left shovel on the bench, and with the right gluteut and the right shovel on the bench. Hold the weight in your right hand and hold the bench above your head with your left. Slowly lower the weight until the lake is horizontal with your shoulder. Return to starting position. Complete 10 reps and define the pages.
