Here are the top 7 exercises and stretches that can improve your flexibility and strength for golf:
Stand straight with your feet shoulder-width apart. Extend your arms straight out to the sides at shoulder height. Slowly rotate your arms in small circles, gradually increasing the size of the circles. Perform this exercise for 10-15 repetitions in each direction to warm up and improve flexibility in your shoulders.
Stand with your feet shoulder-width apart and your knees slightly bent. Hold a golf club across your shoulders behind your neck, with your hands gripping each end. Slowly rotate your upper body to the right, then to the left, while keeping your lower body stable. Complete 10-15 repetitions on each side to improve core rotation and flexibility.
Stand with your feet hip-width apart. Place your hands on your hips and gently rotate your hips in a circular motion clockwise and then counterclockwise. Perform 10-15 repetitions in each direction to enhance hip flexibility and range of motion.
Sit on the edge of a chair or bench and extend one leg straight out in front of you. Keeping your back straight, slowly lean forward from your hips until you feel a stretch in the back of your thigh. Hold this position for 20-30 seconds and repeat on the other leg. This stretch helps improve flexibility in the hamstrings, which play a crucial role in the golf swing.
Stand with your feet shoulder-width apart and hands placed on the small of your back. Slowly lean backward, gently arching your spine and looking upward. Hold this position for 20-30 seconds to improve flexibility in your lower back and promote a better posture during your swing.
Sit on a chair or bench with your forearm resting on your thigh and your palm facing up, holding a light dumbbell or a weighted object like a filled water bottle. Slowly curl your wrist upward, bringing the weight towards your forearm, and then slowly lower it back down. Perform 10-15 repetitions on each arm to strengthen your wrist and forearm muscles, which are important for a powerful swing.
Stand with your feet hip-width apart near a wall or sturdy object for support. Rise onto the balls of your feet, lifting your heels as high as possible. Hold this position for a second, then slowly lower your heels back down. Perform 10-15 repetitions to strengthen your calf muscles, which are essential for maintaining stability during your swing.
Remember to warm up and stretch before starting these exercises, and always listen to your body to avoid any strain or injury.