The 6 Best Flexibility and Mobility Exercises for the Golfer
Do you love a good game of golf? Golfing is a great way to get some exercise while enjoying the outdoors. It is also a great way to improve your strength, flexibility, and range of motion in the upper extremities. However, golf can also lead to some undesirable injuries if you are not careful – sprains, tendinitis, and Golfer’s Elbow, to name a few. Fortunately, there are some helpful flexibility and mobility exercises you can do to prepare yourself for the game and decrease your risk of sustaining an injury. For more information on how we can help you increase your skills and prepare for your game, contact Peak Performance Physical Therapy today.
1. The 90/90 stretch.
This stretch helps improve both flexibility and mobility by opening up your shoulders. Begin by laying on one side, keeping the knee touching the ground straightened and the knee on top bent. Slowly rotate your trunk as far as you can, aiming for your top shoulder blade to touch the ground behind you. Repeat this 10 times and then switch sides.
2. Handwalks.
This exercise helps to prevent Golfer’s Elbow and unwanted shoulder injuries. Begin by standing up. Bend forward at the waist, keeping your arms outstretched in front of you, until you are comfortably on all fours. Slowly walk your hands out in front of you, until you are in a pushup position. Once you have reached this position, keep your knees straight and walk your feet back to your hands. Each time you walk your hands out and your feet back in, count one rep. Complete 10 reps.
3. Seated rotations.
This exercise will help your swing by improving your rotational abilities. Begin by sitting with your legs straddled around a bench. Hold your golf club behind your back so it is comfortably secured in the crook of your elbows. Maintain your posture by placing your palms flat on your stomach, making sure the golf club doesn’t fall. Rotate your torso to the right, keeping your hips straight. Hold for two seconds. Return to the starting position and then repeat on the left side. Complete 10 reps per side, alternating between the two.
4. Standing Ys.
This exercise helps to improve your overall shoulder mobility. Begin by standing up. Slowly bend over at the waist so your back is flat and your chest is up. You should be in the same position as if you were about to perform a deadlift. Hold your golf club out in front of you, with your palms facing up. Pull your shoulder blades back, then down, then raise your arms over your head so your body resembles a “Y.” This counts as one rep. Complete 10 reps.
5. One-arm dumbbell bench press.
This exercise helps improve your shoulder strength and stability. Begin by lying down on a bench. Shift your body so your left glute and left shoulder blade are comfortably on the bench, while your right glute and right shoulder blade are off the bench. Keep yourself steady by holding onto the bench above your head with your left hand. Hold the dumbbell in your right hand and slowly lower it until your elbow is leveled horizontally with your shoulder. Return to the starting position. Complete 10 reps with your right hand, then switch sides and complete 10 reps with your left.
6. Physioball pushups.
This exercise helps strengthen your scapular stabilizers. Begin in a pushup position, keeping your feet on the ground and your hands on the physioball. Slowly bring your chest down so it touches the ball slightly. Slowly lift yourself up, so your chest is as far away from the ball as possible. Maintain control of the ball the whole time, so it doesn’t slip away. Complete 10 reps.
Whether you’re golfing for fun or for your sport, these 6 mobility stretches are useful for anyone looking to increase shoulder mobility and range of motion to ensure your body is performing at its optimal level. For more information and inquiries, contact Peak Performance Physical Therapy today!