For most of us, this time of year means we have to hang up the clubs and wait until spring to play golf again. But just because you can’t go to the golf course or driving range, does not mean that you can’t work on your golf game. Fitness expert Alan Smith has come up with a golf specific program for golfers of all levels. It consists of five simple exercises to help you improve and maintain strength, flexibility, balance, and power for a better golf game this spring. So don’t mope around the house this winter whining that you can’t play golf, get off the couch and work on your game.
A powerful Swing
Ideally, in your backswing, you want to wind your upper body over the resistance of your lower body much like pulling a rubber band tight. When you unwind your body, energy will transfer from your lower body to the upper body to create power. Your core muscles protect your spine as this power transfer occurs. “Core” muscles are your abdominal muscles and the muscles surrounding the spine and pelvis. If any of these muscles are tight or weak, they cannot work efficiently in the golf swing which reduces power and distance and increases the risk of injuries. The stronger the connection between your upper and lower body the more power you will have in your swing. This program will help you work on your “core” muscles for a more powerful swing.
The basics
Warm Up
Always start by warming up your body. Many people mistakenly think stretching is a warm up. You should warm up muscles and joints before you stretch. To increase blood flow, which brings needed oxygen to muscles and joints, you can jog in place, do jumping jacks, or take a brisk walk. Once you are warmed up you can start stretching and performing specific exercises.
Protect Your Spine
By learning to draw your navel into your spine you will activate your transverse abdominal muscle or the TVA for more stability. Inhale and pull your navel into your spine. Exhale and again try to pull your navel into your spine. As you exhale the diaphragm tightens. Together this increases the pressure in you inner abdominal area and creates a solid block of muscle and organs which builds a strong connection in your core. Maintain this position as you perform your golf specific exercises.
Frequency
Perform the entire routine 2-3 times a week for optimal results. You can also perform any of these exercises during the day while you take a break from work or daily activities.
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