5 Tips to Get your Body Golf-Ready

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Simple Steps to make every round more enjoyable

Guest Blog: Roseland Health & Fitness

 

Golf season has officially opened and I want to make sure it is a great season for you!  Here are my top 5 tips for starting the season off right.

Get loose

The less flexible you are, the shorter and less effective your swing becomes.

Try to stretch your hips, your spine and your chest once per day.  An easy way to do this is an all in one stretch.

Lie flat on your back and pull your right knee into your chest, while the left leg remains extended.  Grab the outside of the right knee with the opposite hand and roll onto your left hip, while keeping the right arm extended out to the side.  Hold for 30 seconds to one minute and then switch sides.

Lose the winter weight

During the off season the average golfer can gain 5 to 10 pounds. This not only increases your belt size, it will decrease your chances of making par. Extra weight, especially around the middle, will prevent you from rotating quickly and can even change your swing.

Start eating clean now, include lean protein and healthy fats at every meal and say no to seconds!

Work on your core

Stability and core strength are imperative to being a successful golfer. The stronger and more stable your core is, the less likely you are to develop lower back pain ( that can affect your swing and ultimately can keep you off the course).

One way to develop the muscles in this area is to place the body in a military-style push-up position with your legs fully extended and your hands directly under your shoulders. Next, hold yourself up in this position for as long as possible. Once you can hold this for 60 seconds start to increase the challenge by lifting one hand off the ground without letting your pelvis rotate.  Switch to the other hand.  Keep repeating until you can’t hold it any longer.

Start walking

Even if you are a cart lover you will still need to walk a portion of the course. If you have been sedentary this winter, you can end up stiff and sore after your first few games.  Start by walking 30 minutes every other day.  Measure how far you have walked and then play a game with yourself.  See if you can start to increase your distance but keep it under 30 minutes.

Power up

Many people don’t realize there is a difference between muscular strength and muscular power.    Strength training increases muscular endurance, but power training makes you more explosive.   When you think about everything your body must do in order to hit a good shot, it’s easy to understand why your workout should not only involve strength training, but power training too.  You need strength to swing the club correctly and the power to do it quickly.

Follow these tips to improve your game, and to ensure you enjoy the day after your golf, as much as your round.

 

About the Author

Christine Sachse is a Personal Training Specialist and Yoga Instructor and the co-owner of Roseland Health & Fitness, a multi-disciplinary health and fitness studio located in Burlington, Ontario.  To learn more about Christine and the programs the studio offers visit  www.roselandhealthandfitness.ca