It may still be January, however you want to make sure you're staying in shape so you'll be ready for spring golf. In order to keep in top shape, you'll want to do some exercises at home (or a gym if you have a membership). There's a great article online posted on the Men's Journal website. It's written by Pete Williams, a known personal trainer and author of fitness books. Here are some of the exercises Pete says to do in order to keep yourself in perfect shape for golf:
1. Seated Rotations
Why you should do it: These will improve your rotational mobility, a key component of the golf swing.
How to do it: Sit straddling a bench, or squeeze a pad or towel between your knees. Hold a club behind your back with your arms, so it sits in the crook of your elbows. Set your palms flat on your stomach and maintain your posture. Without moving your hips, rotate your torso to the right and hold for two seconds. Return to the starting position, then continue to the left and hold for two seconds. Alternate sides, 10 to a side.
Why you should do it: Improves shoulder mobility and also counteracts the negative impact of sitting.
How to do it: Stand bent over at the waist with your back flat and chest up, as if you were about to do a deadlift. Hold a golf club with a supinated grip (palms facing up). Pull your shoulder blades back and down and raise your arms over your head to form a Y. Return to the starting position. That’s one rep.
Pro tip: Make sure to initiate the movement with your shoulder blades, not your arms.
Why you should do it: To prevent “golfer’s elbow” and reduce the risk of shoulder injury.
How to do it: Start standing up. Bend forward at the waist and set your hands on the ground so you’re on all fours. Slowly walk your hands out into a pushup position. Then, making sure to keep your knees straight, walk your toes toward your hands.
Once you’re starting to feel a stretch, walk your hands back out and repeat for a total of 10 reps.
4. 90/90 Stretch
Why you should do it: This move opens up your shoulders, helping to build flexibility and mobility.
How to do it: Lie on one side with the bottom leg straight and the top leg bent with inside of knee on ground. Rotate your trunk back attempting to put the top shoulder blade on the ground. Hold two seconds, return to start position and repeat for 10 reps. Switch sides.
5. Lateral Pillar
Why you should do it: This opens up the hips, preventing back pain.
How to do it: Lie on one side with your body in a straight line and your elbow under your shoulder, feet stacked. Push your hip off the ground, creating a straight line from ankle to shoulder. Hold this pose for three seconds. Do 10 reps on one side and then 10 on the other side. Be sure to keep your head in line with your spine—don’t sag or bend.
Link to the article: https://www.mensjournal.com/sports/10-best-exercises-golfers/