Trevor Reid, one of our physiotherapists at Ladner Village Physiotherapy, is a former athletic therapist with some of Fraser Valley University’s varsity teams. An avid golfer, Trevor has given his tips on how to improve your golf game.
Want to know more about Trevor? Read all about him here!
Golf is a fun sport played by many in our community. We are lucky to have an abundance of courses including Beach Grove, Tsawwassen Springs, The Links at Hampton Cove, Kings Links and Delta Golf Course. I’m still working my way through all of them!
The Golf Swing
As you could imagine there are many different forces and mechanical components involved in a golf swing. As complex as a golf swing may be, Newton’s Third Law of Physics still applies:
When two objects interact, they apply forces to each other of equal magnitude and opposite direction.
In other words, when a club hits the golf ball it causes the ball to go flying in the opposite direction. We can use this simple concept to our advantage in two main ways: generating more force and moving through a bigger range of motion:
Producing more force - Any exercise that strengthens an individual’s muscles involved with a golf swing will allow them to produce more force which can then be applied to the golf ball.
Increasing available range of motion - Any mobility exercise that can gain range of motion related to a golf swing can allow for force to be generated over a longer period of time.
When performing a specific strength and mobility regime you will be able to hit the ball further and improve your game!
A good golf swing involves your entire body. Your feet need to be planted and well engaged. The power behind your swing is driven from your legs and core and transferred to your arms in one seamless motion. Making the most of your swing requires strong muscles and mobile joints from head to toe.
The Exercises
Looking for some starters? Here are some of my favourite golf strengthening and mobility exercises you can do at home 2-3 times per week. The first four exercises can be performed for 10 repetitions (both sides) for 2-3 sets, then finish off with the stretch at the end.
1. Dead bug: A good exercise to strengthen the core muscles.
Lay flat on the ground, raise your arms and legs in the air and keep the knees bent at 90 degrees. You will then straighten/lower one arm and the opposite leg at a time while the opposite limbs stay in the starting position. You will then return to the starting position and repeat the same movement on the opposite side. Be mindful to keep your core engaged - no back arching!
2. Resistance band trunk rotation: Helpful on strengthening the rotational muscles.
Tie a band around a stationary structure (like a door knob) then stand 3 to 4 feet away from the band. Straighten both arms fully and hold the band between your interlocked hands. From this position, you will rotate away from the band and then return to the starting position, perform this movement on both sides.
3. Knee swings: Effective at keeping the hip muscles and lumbar spine mobile.
Lay on your back, bend both knees and then swing them side-to-side.
4. Seated thoracic spine rotation: Good for improving the mobility of your thoracic spine.
Sit in a normal chair, cross your arms across your chest and then slowly rotate left and then the right.
5. Quadratus lumborum stretch: A muscle commonly tight in golfers.
Start on your hands and knees and place your hands slightly off to the side. Lean back while keeping your hands in the same place, go until you feel a stretch on the opposite side of your lower back. Hold for 30 seconds on both sides.