Golf is often thought of as a low impact and gentle sport. However, with the repetitive motion and high intensity of the average golf swing the back is susceptible to injury. The following strengthening exercises will help support your back and improve your swing.
Start by holding resistance band with both hands that is anchored to the side (a door handle works well for this). Your upper torso may be slightly turned to the side but ensure that your hips and lower back are still in line with each other. Activate your core muscles by gently pulling your belly button in towards your spine. Pull the band directly out in front of you and keep your abdominal muscles tight. Hold the position for 5-10 seconds and repeat 10 times on each side. Complete 2-3 sets.
Begin this exercise in a side plank position. Have the top foot ahead of the bottom foot on the ground and hold plank for 10-15 seconds. Slowly rotate the top arm and hip down as you move into a front plank position. Try to move the hip and shoulder together. Keep proper stability through the back and avoid shifting around. Hold this position for 10-15 secs. Maintain the same stability while turning to the opposite side to finish in a side plank position. Hold for 10-15 seconds. Maintain tight abdominal muscles the entire hold. Repeat the rotations 4-6 times, alternating which side you start on and resting for 30-60 seconds in between each repetition.
Hamstring Curls on Exercise Ball
Start by lying on the ground with both heels on an exercise ball. Push down into the ball with the heels and lift the hips up. Try to maintain a straight line through the back and hips. Hold the bridge position as you pull the ball back towards the bum. Return to the start position. If your legs are crampRepeat 10 times for 2-3 sets.
Start this exercise by standing tall with elbows slightly bent. Have resistance band anchored in front of you and holding an end in each hand at shoulder height. Keep the arms straight out and slowly pull back as you squeeze the shoulder blades together. Stop once your hands are even with your body. Repeat 10 times for 2-3 sets.