Golf Specific At-Home Training Program

With gyms and fitness centers closed, the ability to keep ourselves in shape for golf has been limited to the equipment we may have in our homes, and potentially limited motivation to move from the living room or home office to the garage or basement for a workout. In addition to just making us feel better, regular exercise also helps to reduce our risk of injury on the golf course. We have developed a golf-specific training program that can be done at home with minimal equipment. If the motivation to do a full workout just isn’t there yet, we would suggest getting started with three exercises that require no equipment at all and will help to improve flexibility and core strength necessary to hit the golf ball farther and decrease the risk of soreness or injury.

The Sunrise Stretch is going to help with the rotational flexibility of the trunk while maintaining stability in the hips, a principle that is vital in being able to rotate through the golf ball.

Wall Sits will help to engage the quadriceps and gluteal muscles that are necessary for maintaining posture throughout the swing and provide the power we need for generating distance.

Lastly, Bird Dogs, either in its original version or a modified form, will improve core muscle activation that will help to maintain consistency in your golf swing so that 7-iron from the first fairway looks and feels the same as the 7-iron from the 18^th fairway.

If you’re feeling better after those three, maybe it’s time to give the rest a try. As with any exercise program, if you’re having pain with any of these activities, stop and contact your MD or a Physical Therapist before continuing. And if you are having any injury issues, now is a great time to address them. We offer in-clinic appointments but also have home visits and Telehealth visits available at this time if you would feel more comfortable staying home. So stay safe, work on your flexibility and strength, and impress all of your friends with how far and straight you’re hitting the ball when you get back out on the course!

Sunrise Stretch: 10-15 second hold, 3-5 times per side

Glute and Figure 4 Stretch: 20-30 second hold, 3 times each per side

Dead Bug: 2-3 sets of 10

Bird Dog (standing or quadruped, no need to do both): 2-3 sets of 10

Wall Sit: Goal is 30-second hold, 3-5 reps

RDL: 2-3 sets of 10 each leg

Standing Resisted Trunk Rotation: 3 sets of 10-15 each side