Monday, January 16, 2012

Significance of Strength & Flexibility Exercises for Golf

Golf is a sport that doesn’t seem like it would require much in the way of specific conditioning when watching from the outside. Those who play golf know that many body parts are used during the swing, and they must be used in unison. Working on golf strength and flexibility in the off-season can help you perform better and avoid injury.
Creating an off-season golf workout helps to keep your “golf muscles” strong and ready for the upcoming season. A high-velocity golf swing stresses your lower back and shoulders, and the repetitive motion of the swing opens the door to the possibility of injury. If you’re able to have your body in mid-season form right from the start, you can hit the ball farther, prevent injury and maintain your energy level throughout the round.
During a typical golf swing, the muscles of the shoulders, forearms, wrists, lower back, upper back, abdominals, butt, thighs and calves all come into play. The swing really is a full-body effort, and, by working the strength of each muscle group in the off-season, you can be far ahead of the game when you hit the course for the first time. Using a combination of body weight exercises and light weights keeps your golf strength where it needs to be.
In golf, flexibility equals more distance. When your spine, hips and shoulders are loose and flexible, it enables you to create more of a whipping action with the club, which means greater club head speed and more distance. For that reason, and to prevent muscle stiffness during and after your rounds, it’s wise to include stretching in your off-season workout plan. Remember to warm up with light cardiovascular exercise before you stretch and continue to breathe evenly as you hold your stretches.
To keep your golf muscles strong and flexible, work out three to five days per week and incorporate elements of strength and flexibility in each workout. Perform regular push-ups, incline push-ups, dumbbell bench presses and shoulder presses to work your upper body. Do lunges, squats and stair climbing to strengthen the lower body muscles. Do regular crunches, shoulder-to-opposite-hip wood chopping movements with a medicine ball and alternate leg and arm extensions for your core. This exercise has you on all fours, then extending one arm and the opposite leg at the same time for core stabilization. Do regular stretches for your groin, hamstrings, chest and upper and lower back.

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