Improving Your Mobility and Strength can Lead to an Improved Golf Swing
Have you been dealing with an old injury interfering with your enjoyment of a good game of golf? Are you looking for an edge to minimize aches and pains and improve your game simultaneously? At Austin Physical Therapy, our physical therapists are experts at resolving old and new injuries and giving you the tools to perform at your best!
Golfing is a great way to get some exercise while enjoying the outdoors. People of all ages and abilities can get out on the course and play. Unfortunately, the repetitive nature of swinging the club, especially with improper form, can lead to some undesirable injuries if you are not careful.
Our team of physical therapists at Austin Physical Therapy understands the demands of golfing and will guide you through some helpful mobility and strengthening exercises to prepare you for a round of golf and decrease your risk of sustaining an injury at the same time.
For more information on how we can help you increase your skills and prepare for your game, contact Austin Physical Therapy today.
Targeted exercises to improve your golf swing
Although often considered a leisurely activity, golf requires considerable coordination and force generation, resulting in injury. The most common type of injury is overuse due to the total repetition of swings and, even worse, poor technique.
Whether you are a skilled golfer with a low handicap or a new golfer still trying to hit the ball every time, the most common injuries are related to limitations or restrictions in your mobility. These limitations lead to compensations and faulty swing patterns resulting in pain and/or injury.
It is a good idea to contact a physical therapist at Austin Physical Therapy for help to make sure you resolve any injury before attempting exercises. Providing you are injury-free, here are some targeted exercises you can do at home to help prevent golfing injuries!
Kneeling Hip Flexor Stretch:
- Begin with your left knee on the ground and right leg in a lunge position (½ kneeling).
- Tighten your left buttock muscle until you feel your pelvis tilt slightly. Some will feel a slight stretch in the front of their hip/thigh.
- Maintain the left buttock contraction while you lean your torso forward until you feel a stretch in the front of your hip/thigh region.
- Hold for 30 seconds and complete 3 sets on each leg.
*If you need to increase the stretch, lean your trunk slightly to the opposite side you are stretching.*
Kneeling Thoracic Rotation:
- Begin with your left knee on the ground and right leg in a lunge position (½ kneeling).
- Cross your hands across your chest (right hand on left shoulder; left hand on right shoulder).
- Maintain your lower body position while you turn your torso to the right as far as you can and hold the position for 5-10 seconds.
- Now turn to the left as far as you can and hold the position for 5-10 seconds.
- Repeat 10 times.
- Switch legs and repeat the sequence with the opposite leg.
Press-up:
- Begin lying on your stomach with your hands level with your shoulders.
- Push your chest and shoulders into the air while keeping the lower half of your body as relaxed as possible.
- The goal is to allow your back to bend backward, so staying relaxed throughout the torso and pelvis is critical.
- Press until your elbows are fully extended. If you have difficulty extending your elbows, move your hands higher towards your head.
- Repeat 5-10 times.
Seated Piriformis Stretch:
- Begin by sitting in your chair with an upright posture. Cross your right ankle over your left knee.
- Gently lean forward at your waist until you feel a stretch in the buttocks. Keep your back straight and chest up for a better stretch.
- Hold for up to 30 seconds and complete 3 sets.
- Repeat to the other side following the same sequence.
Modification for knee pain: begin by slouching back in a chair. Cross your right ankle over your left knee. Using your right hand, gently press down on your right knee to open your hip. Feel the stretch in the glute, hamstring, or piriformis.
Supine Bridge:
- Begin by lying on your back with both knees bent and your feet flat on the floor.
- Brace through your abdominal muscles without altering the position of your pelvis.
- Press your pelvis towards the sky using your buttock muscles until your shoulders, hips, and knees are in a straight line with one another.
- Pause at the top for a 3-5 second hold. Repeat 10-15 times.
If you notice cramping in your hamstrings, you are avoiding using your buttock muscles. Ideally, you will feel a slight tension in the lower back, but most of the effort is felt in the buttock muscles. If you only feel your lower back tightening, you are avoiding your buttocks.
Prone Plank:
- Begin by lying on your stomach with your forearms on the ground instead of your hands.
- Brace your muscles in your abdominal area.
- Maintain a neutral neck and spine position while you lift your body off the ground, so your forearms and toes are all that remain in contact with the ground.
- Create a straight, strong line from head to toes (like a plank of wood).
- Hold that position for 10-30 seconds and repeat 5-10 sets.
If you are dealing with any ache or pain, it is essential to address it sooner than later to avoid season-ending injuries! The first three exercises focus on hip and torso mobility for optimal golf swing performance. The last two exercises strengthen the core musculature, which helps prevent injury and improve your club speed for longer drives.
Request an appointment at Austin Physical Therapy today!
Whether golfing for fun or competition, these mobility and strength exercises will help you begin your journey to improving your swing while minimizing the risk of injury.
CallAustin Physical Therapy today for an appointment, and let us make sure your body is performing at its optimal level while you’re on the golf course!