A few weeks ago, this backspin blogger gave you loyal readers (all 8 of you) three ways to ready your golf game for the season that is undeniably around the corner. One of those was to get into physical shape. Having spent all of last week on the snowy slopes of Steamboat, CO with skiis strapped to my feet, I feel as stiff as any couch caddy this morning.
In the previous article, this Des Moines duffer gave no suggestions as to how to get in golf shape. Plus, every ab machine infomercial and golf digest article has a different suggestion of what to do in March to prepare your body for the slew of shots to come in April. Well, here are some no-nonsense exercises and stretches that you can do to make you feel better when you play, and when you’re done.
- Hip Flexor: kneel on one knee, using a low table or chair for balance. Drive your down knee into the ground and your hips forward, while raising the same side arm straight up. You should feel a deep stretch in your hip and groin.
- Lower Back: stand shoulder-width and twist your upper body, while keeping your hips facing forward. Use a weight, medicine ball, or golf club (wrapped in your elbows behind you) for variation and balance.
- Arms: hold one arm straight out, palm up. Use your other hand to pull down and back on the fingers of the outstretched arm. Turn your arm over and repeat. This will stretch your forearm, bicep, and the tendons on your inside elbow.
- Legs: that’s right, feet together and touch your toes, stretching your hamstrings and calves. Then widen your feet to shoulder-width and, while keeping your hips and shoulders facing forward, lean one way to push your hand to your outsole. This will stretch your hips, glutes, and sciatic nerve.
In addition to those stretches, you can do all those classic exercises that “put hair on your chest”. Push-ups, sit-ups, squats, lunges, and planks (prop yourself up on your forearms and elbows in the push-up position, and hold for 60 seconds) are all great exercises to build strength and knock the rust out of your muscles.
The entire routine – which you can do at home or at the office – should take you 15 minutes and, though it will never be on an infomercial, those 15 minutes per day could be the ‘slim’ difference you need to win Sunday’s $2 nassau.