Off-Season Exercises for Golfers

If you're an avid golfer, winter weather can really get you down, as you count down the days until spring arrives. The PGA National Resort and Spa recommends the following exercises for the off-season to improve your spring golf game. Do two sets of 10 to 12 repetitions of each stretch.

Incline push-ups

Improves posture and upper body strength. Against a bench, desk, wall or countertop, place your hands shoulder-width apart and walk your feet away until your heels are off the floor. Lower your upper body toward your hands and pull up again using your upper body as resistance. This is like a pushup, but is done on an incline.

Wall side raises

Strengthens the muscles of the rotator cuff (shoulder). Stand with your back against a wall with feet 1-1/2 feet away and arms relaxed by your side. With dumbbells (or water bottles or soup cans) in your hands, slowly raise your arms to shoulder height out from your sides and back down.

Sit to stands (squats)

Strengthens the big muscles of the lower body. Sit in a chair with hands crossed (Indian-style) in front of the shoulders. Place feet shoulder-width apart. Slowly stand while squeezing the buttocks and return to your original sitting position. Hold dumbbells for additional resistance.

Rotary torso extension

Keeps your turn flexible and strong for longer drives. Lie flat on your back on the floor with your knees bent at a 90-degree angle. Cross one foot over the other knee and rotate torso to the left and right. Repeat with the other foot crossed over the opposite knee.

Incline lunge

Strengthens and stretches the hips. Maintains good power and rotation in golf swing. Standing with one foot on a chair or bench, slide grounded foot back so heel is off the ground. Slowly lunge forward until the front knee is aligned over the toe.