Drum roll please… We now present our final 2! This week MaxWell Medical provided you with a new exercise each day. Now, we didn’t necessarily believe you’d become the next Tiger Woods but, at least you’ll spend more time playing on the course than he will! Our last two exercises will impact your game and ensure that the golf ball will GO THE DISTANCE!
Trunk – Core muscles for faster turn and stored torque.
Exercise – Planks
- Begin in the plank position with your forearms and toes on the floor.
- Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
- Your head is relaxed and you should be looking at the floor.
- Hold this position for 10 seconds to start.
- Over time work up to 30, 45 or 60 seconds.
Forearms & Wrist – Stronger impact position.
Exercise – Wrist Curl
- Sit and grasp dumbbell with underhand grip.
- Rest forearm on thigh with wrist just beyond knee.
- Allow dumbbell to roll out of palm down to fingers.
- Raise dumbbell back up by gripping and pointing knuckles up as high as possible.
- Lower and repeat
All of these golf exercises, tips and more to help improve your body to stay in the game will be featured in our Golf Clinic. SIGN UP at either one of our offices today!
Thursday’s golf exercise is focused on the shoulders. Shoulder muscles play a huge role in golf and If you have weak shoulder muscles, you will not have any control over your club throughout your swing. From the start and execution of your golf swing, your shoulder joint rotates excessively, while the golf club is moving at up to 100 mph. With all that swinging away, it’s easy for your shoulders to get over-stressed and injured. MaxWell Medical is providing you with effective exercises to help you strengthen and stretch that rotator cuff so you can SWING AWAY!
Shoulder – Consistent swing plane and control of the club throughout the swing.
Exercise – dumbbell side raises.
- You should select a weight that allows you to do 8 to 12 lifts in one set without too much straining at the shoulder. Aim for 2 to 3 sets.
- Stand upright with feet about shoulder width apart or a little less depending on your personal comfort.
- Hold a dumbbell in each hand at the sides or in front.
- Brace the abdominal muscles and inhale ready for the movement.
- Together, raise both arms upward while bending the elbows just a little, rather than locking the arms straight at the elbows.
- Raise the weights no higher than level with the shoulders — a little lower is fine — then lower to the starting position at the sides or in front.
- Remember to breathe out on exertion (the lift) and in on the return phase.
- This exercise works the deltoid shoulder muscles, particularly the middle deltoid.
- Variations include sitting down, lying face down on a bench, going above horizontal with the lift (standing), or starting with weights at the sides, in front or even behind. Variations can target different deltoid muscles and the trapezius.
Wednesday’s golf exercise is focused on the lower body. The muscles in the lower body play a critical role in stability and generating power. The most important muscles would be your hamstrings and quadriceps. By strengthening your hamstrings and keeping them flexible, you can maintain your golf posture and help prevent the common “golfers low back” injury.
As for your quadriceps, they help maintain knee flexion throughout your golf swing. Posture positioning throughout your golf swing is key, so it’s important to strengthen and stretch these areas. MaxWell Medical is providing you with effective exercises to help you HIT THE GREEN!
Lower Body – Maintain proper golf posture, knee flex and injury prevention.
Exercise – Dumbbell Lunges
- Choose dumbbells of a weight that will enable you to complete the exercising sets you have chosen. Trial and error will be required to settle on a suitable weight. Start with a light weight.
- Stand up straight with a dumbbell in each hand. Hang arms at your sides. Palms should face the thighs. Feet should be a little less than shoulder width apart.
- Take a big step forward (with either leg) while bending at the knee until the front thigh is approaching parallel to the ground, and the rear leg is bent at the knee and balanced on the toes. Don’t let the knee go past the tip of the toes. This can aggravate the knee joint if done too much.
- Step back to your starting position and repeat the motion with the other leg, alternating legs until the exercise program set is complete
Stay tuned for Thursday’s exercise that will help you Shrug It Off!
Tuesday’s golf exercise is about strengthening the back, which in many ways is the foundation to a proper golf swing. If your back is in pain you simply won’t be able to play your best, if you’re even able to pick up a club. Here is a simple but effective exercise to really target those often strained lower back muscles.
Back – Improve posture, ease of rotation and power through acceleration.
Exercise – Back Extensions
- Lie on your stomach, facedown, arms straight out in front of you, palms down, and legs straight out behind you.
- Pull your abs in, as if you’re trying to create a small space between your stomach and the floor.
- Lift your left arm and right leg about one inch off the floor, and stretch out as much as you can.
- Hold this position for five slow counts and then lower your arm and leg back down.
- Repeat the same move with your right arm and left leg.
- Continue alternating sides until you complete the set.
Tune in tomorrow for our lower body exercises.
Golf is a game of contrasts. A game that’s as much mental as it is physical. A game where one second you can be screaming in frustration because of a horrific slice you just hit, and the next you are cheering and fist pumping because you just sunk that 35 foot putt. A game where you can call a penalty on yourself!
Most of all it’s the only game where your biggest competition, your biggest reason to return to the course even though you just shot a 102, is usually yourself, your drive to find that ever elusive perfect swing. And that neat little segue brings us to the subject of this week’s blog.
YOUR GOLF SWING! Now we would never dare to tell you the proper technique to improve your golf swing, for the simple fact that we are neither professional golfers, and because everyone on earth seems to have a differing opinion on the subject. But we would dare to tell you how to get your body in the best shape possible to attempt that swing.
So MaxWell Medical has created a list for this week leading up to Father’s day that will list a part of your body that is essential to your golf swing, why it’s so important, and an exercise to best strengthen that area. And today we decided on giving you a bonus so here are two for the price of one!
Chest – Increased swing speed and power through acceleration.
Exercise – Wide Set Push Ups
- Begin in your top of a push-up position with your arms straight and your wrists underneath your shoulders.
- Move each hand a few inches wider.
- Bend your elbows out to the sides as you lower your torso toward the floor. Then straighten your arms. This counts as one rep.
- Complete as many reps as you can with proper form.
You probably never knew that so many parts of your body were involved in a simple golf swing, who says that golf isn’t an athletic sport?
Again we aren’t experts in the many techniques of how to improve your overall game, but doing targeted exercises like these will make sure your body is in the optimal condition to crush a 300 yard drive from the tee, or make a 30 foot chip from the sand onto the green. Either way it will make sure the screams you will be making will be from the birdie you sunk on the 9th, and not from throwing out your lower back.
And keep an eye on each additional exercise that we are going to list daily for the rest of this week, because our goal this summer is to help you Swing.Better!