Improve your Golf Swing and Avoid Injury With These Helpful Tips

Five Exercises to Avoid Injury and Improve your Golf Swing

As the cold air breaks this week and returns to nicer golf weather, the courses will be filled with eager golfers looking to take advantage.  But what can you do to avoid that dreaded injury that could sideline you during golf’s busiest and nicest season?  Further, what easy exercises can you do to strengthen your game?

Ryann Roberts, DPT

To answer these questions, we have enlisted Erica Dechowitz, future professional golfer and Ryann Roberts, DPT, AZOPT owner and physical therapist.  Erica is currently rehabbing arthroscopic knee surgery in her right knee with Ryann after a fluke shot in a bunker caused her knee to buckle improperly.  This golf-related injury could have happened to any of us, and probably would have ended worse for most of us.  Being in the best shape of her life at the time of her injury prevented Erica from a more serious injury, which would have affected her goal of qualifying for the U.S. Amateur this summer.

Erica Dechowitz

Your core – simply, your body minus your legs and arms - is the most important part of a strong golf game.  The power in your swing comes from your core and hips.  The ability to balance and shift your weight correctly through your swing comes from your core.  The strength to get through playing 18 holes of golf comes from your core.  According to Erica, “as long as you’re stable in the core, you can swing as hard as you want, and the ball will go straight.” 

After your core, the next important parts of your body are your quadriceps, hamstrings, and shoulders.  But as Erica told us, “you cannot just go to the gym and pick up weights without knowing what muscles you are working and why.  You will risk future injury or a worse golf game.”

With the help of Erica and Ryann, we are able to provide you with these five exercises that will strengthen the important parts of your body to help you avoid injury while hopefully improving your golf swing.  Try them, and let us know what you think in the comments section of this post!

Exercise #1 – Front Plank

Equipment Needed: None

Muscles Trained: This is an isometric (static) core exercise that will strengthen the abdominals, back, and shoulders.

Description: Put your body in a push up position with your body’s weight on your forearms, elbows, and toes and hold for 5 to 30 seconds.  There are many variations such as the side plank and reverse plank, which involve a higher degree of difficulty.  Make sure your butt stays neutral and does not sag below your hips or rise above your hips and that your core stays contracted throughout the exercise.

Reps:  Perform 5-10 daily

How will this translate into your golf game?  “The plank is a basic core strengthener that will help improve your balance during your swing,” says Erica.

Exercise #2 – Hip Flexor Stretches

Equipment Needed: Towel, if needed

Muscles Trained:  Your hip flexors, located on your upper thighs, just below your hipbones, which allow you to lift your knees and bend at the waist.

Description:  Begin by kneeling on your right knee (use a towel to cushion your kneecap, if necessary).  Place your left foot in front of you, bend that knee, and place your left hand on your left leg for stability.  Your right hand should be placed on your right hip, keeping you from bending at the waist.  Make sure your back is straight and your core is tight.  Sink, as if trying to touch your groin to your front heel, being careful not to extend your knee over your toe.  You should feel the stretch in your right hip flexor.  Hold this stretch for 30 seconds, and then switch legs and repeat.

Reps: 3-4 reps with each leg, 2 or 3 times per day

How will this translate into your golf game?  According to Ryann, “this stretch will reduce stress on your back and allow you to make complete turns while maintaining your stable base.”

Exercise #3 – Corner Pectoral Stretch

Equipment Needed: Two walls, usually behind a closed door

Muscles Trained:  This stretch works your pectoral (chest) muscles.  By altering the position of your arms, the stretch will focus on different parts of the chest muscles.

Description:  Stand facing the corner with your elbows at shoulder height.  Place your forearms, elbows, and hands against the wall with your elbow at a 90 degree angle.  Lean inward and hold for 15 seconds.

Reps:  6-10 reps daily

How will this translate into your golf game?  “This stretch helps to set your shoulders in the proper position giving you better shoulder mobility and rotation,” says Ryann.

Exercise #4 – Side Lying Shoulder External Rotations

Equipment Needed: none up to light weights

Muscles Trained:  This exercise promotes scapular (shoulder blade) movement and stability and reduces the risk of shoulder injuries.  Also strengthens the rotator cuff and the posterior deltoid.

Description:  With either no weight or a light dumbbell, lie on your side with the dumbbell in the hand of your upper arm.  Position your upper arm’s elbow against your ribs to avoid any other movement except external rotation.  Simply rotate your arm through the full range of motion, keeping your scapula (shoulder blade) retracted throughout the entire exercise.  Do not allow your elbow of the upper arm to drift away from your body.

Reps:  2 or 3 sets of 20 reps each arm daily

How will this translate into your golf game?  “Since the shoulder is a high mobility joint, this exercise will give you better shoulder stability improving the strength that will help you achieve better posture and scapular (shoulder blade) control.  Ultimately, this will assist your follow through and help with more consistent ball striking,” says Ryann.

Exercise #5 – Russian Twists

Equipment Needed: Medicine Ball, Bosu Ball

Muscles Trained: Core

Description: Stand with your feet shoulder width apart.  Hold a medicine ball with both hands and arms only slight bent.  Swing the ball over to the right hip and forcefully swing ball forward and around to your left side.  Reverse back in the opposite direction.  Keep your core tight to maximize proper usage of all muscles.  Once you become more advanced, you can do this exercise while balancing on a Bosu Ball.

Reps:  2-3 sets of 30 seconds daily

How will this translate into your golf game?  This exercise is Erica’s favorite.  She prefers this exercise on two Bosu balls flipped over with a personal trainer throwing the ball to her (for a better description, Tweet Erica directly @EricaDech).  Erica tell us “this exercise will strengthen your core, give you better endurance, and improve your ability to wind up and release through your swing for maximum speed and better ball striking.”

Erica Dechowitz has been golfing competitively since she was 15 years old, but has been on the golf course since she was a toddler.  After growing up in Pennsylvania and attending Kutztown University, Erica moved to Arizona in 2011 to train year-round.  She currently is working towards qualifying for the U.S. Amateur in August.  Erica’s favorite golf drill is to hit 5 balls with a club, and then hit another 5 balls with the same club, but with her eyes closed.  This drill forces her to really focus on her muscle memory and how her body feels throughout the swing.  Erica’s favorite golf course is Bulle Rock Golf Course in Maryland, which she golfed with her dad during a road trip after her high school graduation.  Keep up with Erica on Twitter @EricaDech.