In current times, we are spending more time at home. You might be working remotely now or facing limited access to facilities that were previously always available.

Fitness facilities such as gyms, sports and recreation centers, and clinics, which were once integral to our workout routines, are now less accessible or considered unsafe. This shift has disrupted the progress many of us were making towards our fitness goals.

Fear not! We’ve collaborated with the fitness experts at Golf Fit Pro to present you with top-notch golf workouts that can be done in the comfort and safety of your own home. What makes it even better is that each exercise is designed to enhance the strength and flexibility of your golf swing.

Pause for a moment to inhale deeply, rise from the couch, and embark on a journey to regain our fitness!

RISKS OF DECLINED MOVEMENT

It’s important to understand what is at stake when you stop exercising regularly.

Doing this 1x per week ELIMINATED my cravings 

While allowing muscles to rest is crucial, prolonged inactivity, changes in exercise patterns, or extended periods of sitting/lying down can lead to various issues. These may encompass:

• Muscle tightness as elasticity decreases
• Lack of endurance
• Loss of strength and mobility
• Weight gain
• Lowered metabolism
• Damaging postural issues
• Mood decline/depression & anxiety
• Bone loss
• Loss of momentum/pride/incentive

Remaining sedentary for short periods is generally harmless, and it’s improbable that lockdowns will lead to diabetes or cancer. However, these idle times often lack a structured exercise routine, which can significantly affect your golf swing (speaking from personal experience here).

Consequently, certain muscles such as the pectorals, abdominals, and hip flexors tend to shorten and tighten, leading to a natural slouching of the skeletal system and disrupting your center of balance (spinal symmetry). These alterations can significantly impact your golf swing, especially hindering the ability to rotate effectively.

DAILY GOLF EXERCISES

To address this, follow this daily exercise sequence to uphold posture and mobility in vital areas that support rotation during your golf swings.

MID BACK MASSAGE (1 X 90 SECONDS)

Utilize a foam roller or a tightly rolled towel to apply firm pressure along the mid and upper back. Gently push out the rib cage and arch your back. Glide the roller or towel up and down to address various sections of your spine.

UPPER BACK EXTENSION (1 X 30 SECONDS)

Using a bench, box, or chair, push your chest down toward the floor whilst keeping your abs/core engaged. You should feel this in your mid and upper back.

STRAIGHT ARM CHEST STRETCH (1 X 30 SECONDS EACH SIDE)

STEP UP AND TURN (1 X 5 REPS EACH SIDE)

In a push-up position, move one of your feet to the outside of your hand on the same side (or as close as possible) then rotate your upper torso with your arm raised – aiming to point your hand straight up to the ceiling.

BACK SWING AND FOLLOW THROUGH (1 X 10 REPS)

Using a piece of rubber tubing or ideally, the Golf Swing Trainer Aid as seen in Netflix – Full Swing, get into your golf set-up position, pushing out against the tubing. From there turn into your backswing and then into your follow-through. Aim to do the majority of the rotation with your torso, keeping your hands in front of your body. 

These exercises are both straightforward and impactful, designed to uphold rotational mobility, swing strength, and precision. When you take control, you need not sacrifice discipline or hinder progress. Flexibility in adapting to circumstances is as vital as physical flexibility.