At Home Exercises to Prepare for the Golf Season

There may be plenty of snow left on the fairways, but you should start getting your body ready for golf in the off-season. It's very easy to pull a muscle in your back or strain your elbow on the first day back to the links.

  1. The Exercises

    • Side Stretch: Stand with your feet square to your shoulders. Bend to the side and reach over the top of your head with your hand. The other hand should stay on your hip. Stay straight up and don't bend down. Hold for about five seconds, then do the other side for five seconds.

      Triceps Stretch: With both hands clasped, reach behind your head with your elbows pointing up. Gently push your hands down your back. Hold for five seconds.

      Shoulder Stretch: Stand straight up. Place one arm across your body. Bend your other arm at 90 degrees, pulling your elbow towards your body and trapping the arm against your chest. Hold for about five seconds.

      Stretch the Neck: Another popular stretch before playing involves the neck. Stand looking straight ahead with your feet planted at shoulder width. Carefully and slowly roll your neck to the left, holding the stretch for about five seconds, then to the right for five seconds and finally look down at your chin for five seconds. This exercise is meant to be calm and smooth.

      Lunge with Rotation: Place your hands on the opposite ends of a golf club so the club is behind the head and on top of the shoulders. Make a long step forward and lower to a lunge position. Then, smoothly turn the body towards your forward knee. Hold for a count of two and then switch legs.

      Trunk and Hip Rotation: Bend over slightly from the hips. Your spine should be in a neutral position. Place a club behind your back and in the crook of your arms. Rotate your shoulders right for two seconds, then left for two seconds.

      Rotator Cuff Stretch: Hold the club in the center of the shaft with one arm extended straight out. Rotate the club to the right for two seconds and then to the left for two seconds. Then switch to other arm and repeat.

    Off-Season and In-Season

    • All of the these exercises can be completed in the off-season before your first spring round, as well as thirty minutes before any round. With a little effort, you'll be able to step to the first tee with confidence and poise. As with all fitness or exercise programs, consult with your physician before attempting any of the above exercises.