Hip & Back Golf Exercises

Golf is an expensive but pleasurable sport with sportsmanship-orientated rules. Stamina is the watchword for its three- to four-hour game involving walking five miles around a 6,000-yard golf course to hit the ball into 18 holes using the minimum amount of shots possible. For effective bio-mechanical golf swings and fortification against injury, golfers have to perform stabilizing and strengthening hip and back exercises and hip and back stretches that increase their flexibility.

  1. Hip Extension

    • Strong rotational hip muscles, the core musculature for golf, are necessary to provide adequate hip acceleration and deceleration for superior swings.

      Lie on the ground on your back. Place your heels side by side atop a box, and keep knees bent at a 90-degrees angle. Extend arms straight on the ground, and suck in your abdomen to steady your core. Push into the box with your heels to push your hips upwards. Press your hips skyward until they're aligned with knees and shoulders. Contract your gluteus muscles and release. Return to starting position, and repeat eight to 15 times.

    Hip Rotation Improvement

    • Slip a mini band up both legs, and position it above knee level. Put your weight on your left foot while bending your right knee and moving it inward and outward six times. Repeat this movement six times with your left leg.

    Hip Flexibility Stretch

    • Stand at ease with your feet slightly apart. Press your right big toe into the ground, and stretch the right hip and buttock by reaching out to the right with your left hand. Hold stretch for 10 seconds then press your left big toe into the ground and perform opposite movements with your right hand. Continue to do this exercise, alternating between right and left sides, for two minutes.

    Forearm Push-ups

    • This exercise improves muscular robustness of the upper back non-core scapular thoracic region for better rotation around the fixed-angle spine golf posture, making better swings and shots.

      Lie flat on your abdomen. Place your forearm on the ground with your elbows directly under your shoulders. Perform a push-up, bracing the front of your body with your forearms and the back of your body with your toes. Ensure that your hips are in line horizontally with your shoulders and your ankles; your hips must not sag below or arch above this line. Pinch your shoulder blades together at this position. Repeat eight to 15 times.

    Spinal Twist

    • Sit erect with both feet on the ground. Grip both ends of a golf club in your hands. Position club at chest level, and perform an extended stretch. Looking forward, and keeping feet stationary, move knees towards the right while simultaneously turning your trunk to the left. Hold for 20 seconds. Return to the neutral position, and twist on your other side.

    Upper Outer Back Stretch

    • Sit on a seat with your back slightly arched and feet flat on the ground. Grip both ends of a golf club. Position the club horizontally behind your head at the skull's base so that the club is parallel with the ground. Your hands gripping the club should be in line vertically with your elbows. Push your elbows forward and upward, and hold for 15 seconds.

    Lower Back Stretch

    • Lie on one side of your body. Position knees at a 90-degree angle to your hips. Slowly turn so that the shoulder that is pointing skyward rests on the ground. Hold for 20 seconds, and alternate sides. Repeat this 90/90 stretch three times on each side.