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Golf Fitness
Strengthening Exercises
To improve your golf swing follow this simple program of strengthening exercises 25 to 35 minutes a day, 3 days per week with Nautilus equipment at a local fitness center or with dumbbells at your home:
| Nautilus | Dumbbells | |
|---|---|---|
| Leg Press | Squats | Both target the quadriceps, hamstrings, gluteus, and the effect is the production of power in your swing. |
| Leg Curls | Lunges | Both target the hamstrings and the effect is the production of power in your swing. |
| Abdominal Curls | Crunches | Both target the rectus abdominis and the effect is force transfer from lower to upper body. |
| Chest Crossover | Bench Press | Both target the pectoralis major and the effect is swing action. |
| Pull-Over | One-Arm Bent Row | Both target the latissimus dorsi and the effect is swing action. |
| Lateral Raise | Lateral Raise | Both target the deltoids and the effect is swing action. |
| Biceps Curl | Standing Curls | Both target the biceps and the effect is club control. |
| Triceps Extensions | Overhead Extensions | Both target the triceps and the effect is club control. |
Perform each exercise 3 times for 10 to 12 repetitions. If you stay committed you should see results in 6 to 8 weeks.
5 Simple Stretches to Relieve Tension
Here are 5 simple stretches for the shoulders and neck to relieve computer-related tension. You can do these stretches anywhere, from the office to the links.
- Standing Shoulder Stretch: Stand with feet hip width apart, take a breath in as you reach both arms above the shoulders, take you right wrist with your left hand and gently pull it to the left while shifting your hips slightly to the right as you exhale. Hold and repeat on the other side.
- Seated shoulder Rolls: Sit up straight and slowly roll your shoulders back 3 to 4 times and forward 3 to 4 times. Make sure to lift the shoulders all the way up to the ears, then roll back and push the shoulders down as much as you comfortably can.
- Seated Neck Stretch: Sit up straight aligning your head directly over your spine. Hold on to the side of your chair with your left hand as you breathe in, then exhale and lower your right ear to your right shoulder. Make sure your shoulders stay down and relaxed throughout the stretch, repeat on the other side.
- Seated Neck Rolls: Sit up straight with your shoulder blades pulled down and back as if you were squeezing something between them. Place your hands behind you, one on top of the other and open and lift your chest. Lower your chin to your chest and then to the shoulder, look over the shoulder, return the chin to the shoulder and back to the chest. Repeat on the other side.
- Seated shoulder and back stretch: Sit up straight on the edge of your chair with your feet flat on the floor, hip width apart. Bend forward from your hips so your chest is parallel with your thighs. Wrap your arms around your legs and grab on to the forearms or elbows. Press the back away from your body, curving the spine, or making a C shape with your back. Release and repeat a few times, exhaling when you push your back away. Perform these stretches before every golf game to improve joint flexibility, reduce the chance of injury, and alleviate tension from tight muscles.
Kristina Laszewski
Sandestin Health Club
850-267-6464
