Core Stability Exercises for Golfers
Core Stability Exercises To Improve Golf Performance
There are many physical reasons why a golfer’s swing technique might be limited. The most common being lack of core stability and good posture. Here are a few more reasons:
- failure to separate upper and lower body
- loss of shoulder and hip mobility/ flexibility / stability
- reduced wrist flexibility
- decreased thoracic spine mobility
- inadequate Glute and Abdominal strength
- immobile overhead squat
Having a Sports Therapist look at your golf swing technique can identify some of these reasons. Do the hips and lumbar spine extend too early? Is the shoulder in too much of a horizontal plane? Is your pelvis in neutral? Not hitting the ball as far as you would like?
Here are a few strength and flexibility exercises to get you started!
Move ball in clockwise circles to the side and over head. Repeat this 15-20 times.
Twist trunk to right and lift ball to shoulder level while pivoting. Repeat on other side and do this 15-20 times.
Twist trunk to right and lift ball over right shoulder. Repeat on other side and do this 15-20 times.
Bend at hips knees if needed and rotate trunk, pulling upward and across, keeping back in neutral. Repeat on other side and do this 15-20 times.
Bend slightly forward at hips. Hold elastic in hands with elbows straight. Pull elastic to the side and hold. Repeat on other side and do this 15-20 times.
Here are a few dynamic stretches to improve flexibility of the thoracic spine, lumbar spine, hamstrings and shoulders.
Gently move in and out of these stretches and practice a couple of minutes on each exercise. Motivation and discipline is needed to complete this exercise strategy for it to have a significant effect so doing this in a 6-8 week period will show signs of improvement.