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Top 5 moves to help improve your game of golf

I love golf myself and who wouldn’t want every bit of advantage to be better at it right? Below are my easy to follow exercises to help improve your game of golf from a strength, control and mobility perspective. Of course, these exercises are just the beginning, so if you want more, you’ll need to join our MD Health Pilates program to get the most of it. For now, here’s some tips just for starters.

1. Gluteal strength for pelvic stability – the most important place to start when aiming to improve your golf game, is improving your pelvic stability. Good, strong control around the pelvis is extremely important as it creates the stable pivot point around which you need to build your golf swing.

  • Lie on your back, with both knees bent. Lift one leg up in the air.
  • Using the leg that remains on the ground, lift your bottom up and hold for 3 seconds, then lower the bottom down.
  • Repeat 10 times on each leg.
  • Do this at least two to three times per week.

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2. Direct control of the lower back – having good control of the lower back not only reduces the risk of back injury whilst playing golf, but also works together with pelvic stability to maintain the pelvis as the stable base around which you build your perfect swing.

  • Come onto all fours again.
  • Make a small arch in the back and squeeze your lower back muscles together. (This will activate the multifidus muscle).
  • Keeping this muscle contracted, lift one arm up, hold for 3 seconds, then lower the arm down.
  • Repeat 8 times on each side at least twice a week.

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3. Good upper body rotation – the rotation and power for your swing comes from good control and rotation of the upper back (thoracic spine). This area is often very stiff, especially if you spend a lot of your day either behind the wheel or in front of a desk.

  • Lie on your side with the lower half of your body right up against the door frame (This is important).
  • Hold your arms out in front of you.
  • Bring the top arm across the body, like you are pulling an arrow in a bow, then come back to the starting position.
  • Repeat 10 time on each side.

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4. Shoulder control – just like the pelvis creates a stable base for your swing, great shoulder blade control creates the base for your upper body movements and the power and speed phase of your swing. Single arm push ups against the wall.

  • Stand with one hands on the wall just below shoulder height.
  • Hold your shoulder blade back and up a little bit.
  • This activates the major stabilisers of the shoulders, the upper trapezius muscles.
  • Lower yourself down towards the wall, using the elbows only.
  • Hold for 3 sec, then rise back up again.
  • Repeat 8-10 times at least twice a week

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5. Rotator cuff control – together with shoulder blade control, good strength and control of the rotator cuff muscles of the shoulder directly controls shoulder movement and power.

  • Stand with your elbow by your side, bent to 90 degrees.
  • Bring the shoulder blades back and up a little bit to activate the upper trapezius muscles.
  • Push your wrist up against a door frame to activate the rotator cuff muscles.
  • Hold for 5 seconds, then release.
  • Repeat this 10 times per side.

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Want to know more?

If you want more information or would like to book for a FREE full body assessment with one of our Physiotherapists or Exercise Physiologists, call us on 9857 0644 or email us at admin@mdhealth.com.au.

Also, we have a special offer on Pilates for just $1. Click here to know more.

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Australia
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