Ways To Improve Your Gulf Swing
Everyone can improve his or her golf game through the scientific application of selected exercises. These exercises are designed to improve strength and flexibility of those muscles primarily used in playing golf: The hands, wrists, forearms, shoulders and mid section. Exercises for the legs and hips are included to increase overall playing stamina on the course, therefore improving stance and posture.
- Perform exercises in the sequence shown.
- The entire program is easily completed in 15 minutes.
- These exercises should be performed at least two times a week but three times a week is recommended
- Workouts should not be performed on consecutive days unless exercising at least 4 times a week.
- They should be performed after your game or between game days.
- Keep resistance under firm control when returning to starting posture.
- Use light to moderate weight resistance. Begin the program with a weight that will allow you to easily perform the lowest number of repetitions, recommended for that particular exercise. Use the same weight each time until you are capable of performing the highest number of repetitions listed for that exercise. At that time you may add the next weight increase and perform at that level until you are able again to perform the higher number of repetitions. Continue to repeat this procedure as long as you wish.
1 – Wrist Curls 10 Repetitions Each
(A) Grasp a roller with palms facing down.
(B) Rotate roller clockwise, bending wrists only.
(C) Rotate counter-clockwise in the same manner.
(D) This can be done with dumb-bells also.
This strengthens and gives endurance to the muscle groups that provide the powerful wrist snapping action through the ball contact area.
2 – Side Bends 10 Reps To The Right, 10 Reps To The Left
(A) Stand with right side next to pulley station.
(B) Grasp stirrup handle with right hand, left hand behind your head.
(C) Bend to the left as far as possible and return to erect position maintaining firm control.
(D) Repeat with the left hand holding handle.
Provides power to the trunk twisting muscle groups.
3 – Pronation Supination 10 Reps Each Hand
(A) Stand to side of wrist station.
(B) Grasp knob end of handle.
(C) Rotate the hand to the left, then to the right. Do not bend arm.
(D) Then grasp the knob with the other hand and rotate to the left, then to the right.
Builds long range endurance for all the forearm muscle groups.
4 – Low Back Lifts 10 Reps
(A) Bend forward from the waist, feet shoulder width apart.
(B) Keep knees slightly bent.
(C) Lift resistance by returning to standing erect position. Use from 1/2 to 2/3 of your body weight, starting very light.
Strengthens the lower back muscle groups. Stretches and normalizes the bending range of motion. Minimizes or eliminates lower back irritation due to weakness.
5 – Grip Squeeze 10 Reps Each Hand
(A) Grasp ball with one hand, palms down.
(B) Contract ball alternately with one hand then the other for 10 reps each hand.
(C) Repeat procedure with the palms facing up.
Builds reserve power and endurance for correct finger and hand gripping position.
6 – Lateral Arm Cross Overs 10 Reps
(A) Stand with the right side to pulley, body slightly bent over. (Left side for left-handed golfers).
(B) Using stirrup handle pull arm through as full a golf swing as you are accustomed to.
Strengthens shoulder and chest muscles for stronger control and follow through.
7 – Back Handed Pull Throughs 10 Reps
(A) Same position as exercise No 6, using opposite arms.
(B) Reach across body to grasp stirrup handle.
(C) Pull arm back as far as possible.
(D) Return to starting position maintaining a firm control.
Strengthens back and chest muscles for stronger control.
8 – Leg Extensions 20 Reps
(A) Sit on a thigh-knee station, lock both feet under lower rollers.
(B) Straighten legs completely.
(C) Return to starting position with firm control.
Can double and even triple leg endurance and strength at the basic position, addressing the ball.
9 – Sit-Ups Begin With 5, And Increase To 20 Reps
(A) Lie supine on machine with feet locked under low rollers and hands behind head.
(B) Raise to seated position and continue forward, bending to touch right elbow to left knee.
(C) Return to supine position and repeat sit-up bringing left elbow to right knee.
(D) If too difficult, hold arms straight to the front during sit-up.
Abdominal stretching complements exercises No. 2 and No. 4, rounding out the complete arc of the trunk.
Golf Exercises For Seniors
It would be ideal for all of these exercises to be best done at a gym. They have the equipment for the legs, arms and trunk exercises. They also have trained personal there to help you get started and show you how to do things right.
A lot of seniors take up golf to stay in shape. It provides ample cardiovascular exercise and stretches most part of the body. Before starting though, you should take some time to loosen up with some simple exercises.
Sit on a chair or bench with our feet flat on the ground. Slowly rotate both feet to the right, hold that pose for 15 seconds, and then to the left, hold that pose again for 15 seconds. Do this 6 to 8 times and it loosens up the muscles and ligaments around the ankles.
Stand with both feet on the ground, steady yourself by holding onto a tree, doorway or even a golf club as a cane. Bend your left leg at the knee and hold your left foot as closely to your buttocks as possible with your left hand. You should feel a stretch in your quad. Hold the position for 5 seconds, and then repeat it with the other leg.
Find a suitable spot on the floor to lie down on the floor with your knees in the air. Your knees should be slightly more then shoulder-width apart. Keep your torso on the floor and bend at the waist, dropping both knees to the left side. Hold this pose for 15 seconds, return to the neutral position and then repeat this exercise to the right side.
Position a driver across your shoulders, just behind your neck. Grip each end of the driver with one hand and turn at the waist to the left. Only move as far as is comfortable. Hold the position for 15 seconds and then turn to the right. This exercise loosens the back muscles, which you can easily pull during a golf swing.
Lightly swing a golf club before playing your round. This is an excellent way to loosen the muscles throughout your entire body and ensure you’ve warmed up every major muscle group. Just swing the club back and forth until you feel your back and neck are comfortable and loose.
Now that we finished our stretching exercises, we are ready to start our game. A lot of courses want you to use a cart to ride from hole to hole. You may not get enough exercise this way, so every time we get out of the cart, you would have to stretch a little more to loosen up. That’s OK, as long as it helps to beat our partners. That’s the whole idea, isn’t it?
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