Golf is a popular sport enjoyed by millions of people worldwide. A substantial amount of money is spent on golf coaching, particularly on perfecting the golf swing. Multiple methods and practices exist for improving the swing, but if they miss a crucial element, they won’t be effective. So, let’s explore a series of seven warm-up exercises designed to add a new layer to the golf swing motion.
##A Bit of Background
Datu Shishir Inocalla, a mind-body coach, yogi, and former golf pro at a leading golf center in North America, shared these exercises. His Mind Body Spirit Golf (MBST) program has helped numerous individuals excel in PGA and LPGA tournaments.
##The Warm-up Exercises
These seven exercises are straightforward and easy to perform, and when done in sequence, they help balance the body rotation, loosen the joints, and turn the waist. Golf swings rely not only on lowering the club but also on joint mobility from the wrist to the waist, and the proper stance to support it all.
To perform these exercises, you’ll need a prop, such as a stick or a broom handle. The prop shouldn’t be too weighted on one end and should be just long enough for you to hold the ends and swing comfortably.
###Exercise 1: Wrist Fanning
Hold the stick in the middle with one hand and turn your wrists side by side. This movement creates a fan-like action with the stick. Wrist fanning helps to loosen the wrist, stimulate the synovial fluid in the joint, and increase blood flow to the forearm.
###Exercise 2: Turn the Wheel
Hold the stick loosely at both ends and turn it left and right, like you’re driving a car. This movement helps loosen the shoulder by increasing blood flow to the area and easing the joints and muscles for more freedom of movement.
###Exercise 3: Under and Over
Hold the stick more firmly for this exercise, but maintain a loose grip with your top hand. Position the stick in front of you, holding it at both ends, and lift one hand up while moving the other down, all while twisting back and forth. This exercise, when done smoothly and steadily, helps to loosen the wrists, elbows, and shoulders. It allows for a fuller range of motion than the previous warm-ups.
###Exercise 4: Front Turning
Relax your muscles after the torque applied in Exercise 3 by performing Exercise 4. Hold the stick at both ends with your hands, raise it to shoulder level by bending your elbows, but don’t elevate your shoulders. Simply turn your body from side to side in a natural position.
###Exercise 5: Above Head Twist
Raise the stick above your head and twist from side to side, keeping your arms extended to stretch the lats and shoulders.
###Exercise 6: Behind the Neck Twist
Lower the stick to behind your neck and continue twisting from side to side. This movement helps stretch the shoulders, rhomboids in the back, and the waist.
###Exercise 7: Stick Swing
After warming up, proceed to practice the golf swing with the stick. Continue holding it at both ends and elevate your arms in the swing position. Swing the stick like a club, but because your hands are connected via the stick at opposite ends, this changes the body motion. The symmetry of this exercise will ultimately improve your swing.
##Conclusion
It’s essential to perform these exercises in sequence and at a steady pace. Spend 20-30 seconds on each exercise and observe how they improve your golf swing as a sequential warm-up before playing. Remember, these warm-up exercises aim to balance body rotation, loosen joints and muscles, and promote better golf swing performance. Stay consistent with your practice, and you’ll see improvement in no time.
