Aretia's Tribe

Golf Exercise
What exercises and/or stretches can I do for sore knees from golf?

I literally golf 40-50 hours a week during non winter months. The muscles right on the inside of my knee starts to get pretty sore. It’s tolerable right now, but I would like to do some stretches and exercises to improve this.

what is your age? if you’re over 30, you may be on the verge of a cornucopia of medical problems.
it could be your medial co-lateral ligament. i suggest you see a good ortho doc to find out what is
going on then ask them which exercises to do. pain is usually an indication that our body is trying
to tell us something like don’t golf 50 hrs a week. my inability to pace myself when i was younger
had led to my being on crutches for the past 15 yrs.

Golf Exercises to Help Maintain a Fixed Spine Angle in Your Golf Swing

Golf exercises can help you maintain a fixed spine angle in your golf swing. A number of components are required for successful golf shots. No matter if you are on the tee box or hitting a short iron shot to the green a fixed spine angle is necessary. As we all know alterations in your spine angle can easily cause compensations in your swing. Leading to miss-hits and bogies rather than birdies. One of these keys to improving your spine angle lies within golf fitness exercises and training.

Overall, a number of physical components are necessary for the execution of most any golf shot. The reason for this is connected to the requirement of drawing the club through a long range of motion on the correct swing plane. This leaves you with little room for error in either tempo or sequencing of every phase in the swing.

Now, in order to accomplish the requirements of the golf swing the amateur golfer must have certain levels of flexibility, balance, strength, and power. If the body is lacking in any or all of these physical components, execution of the golf swing may be difficult. So in order to provide you with the opportunity to hit your golf shots successfully we can implement golf fitness exercises into your training program to develop these parameters.

A quick review of the golf swing indicates a requirement of maintaining a fixed spine angle as well as additional postural positions. In order for your body to perform these requirements of the golf swing the muscles of your body require certain levels of strength.

Strength relative to the golf swing can be defined as the ability of your muscles to exert the required levels of force to perform the movements within the swing. If your body is lacking in the levels of strength required of the golf swing. The ability to maintain your spine angle and postural positions of the swing will be compromised.

As stated previously the process of developing muscular strength for the golf swing is relatively simple. It consists of utilizing golf specific strength training exercises to develop the required levels of strength to maintain a consistent spine angle in your golf swing.

One such strength exercises I often use with professional golfers for this goal is Bent Knee Marches. This is a simple exercise to perform and is very proficient at developing strength in the hips, abdominals, lower back, and hamstrings. All of which are important muscles in the maintenance of your spine angle.

Begin the exercise lying with your back flat on the floor, knees bent, and feet together. Point your toes upward by pressing the heels into the floor. Elevate your hips off the floor inline with your knees and shoulders.

Slowly lift the left heel off the floor maintaining a bend in the knee and hips elevated. Continue to lift the heel 3-4 inches off the floor, pause for one second, and return to the starting position of the exercise. Repeat the “lift’ with the right heel. Alternate back and forth for 10-15 repetitions.

Keep in mind there are a number of components required in the execution of your golf swing. One of which is a fixed spine angle. And order to maintain a fixed spine angle certain levels of muscular strength are required of your body. Muscular strength for the golf swing can be improved through golf exercises such as the one described above. Keep in mind it is a series of golf exercises within a golf fitness program that can have a positive effect on both your spine angle and golf swing.

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly working with professional golfers, most notable PGA and Masters Champion Phil Mickelson. To learn more about Sean Cochran and his golf fitness exercises and training programs go to http://www.seancochran.com

About the Author

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly working with PGA Professionals, most notably Masters and PGA Champion Phil Mickelson. To learn more about Sean Cochran, his golf fitness programs and golf exercises go to www.seancochran.com

You would be amazed at what a little stretching can do to your golf game. Flexibility is an important part of a good golf swing. If your muscles are tense and out of shape, you can really have a hard time controlling the club. In the worst case scenario, you can pull one of your golfing muscles and be out of commission for weeks!

Stretching is easy and you can do it practically anywhere. Try out these golf stretching exercises and watch the results.

Over Your Head

Any kind of stretches that extend your arms over your head can help with your backswing. You can clasp your hands together, turn your arms inside out, and reach for the sky. Don’t stop until you feel it pulling.

Or, try this: simply grip your club and take it over your head, stretching all the way back until you feel the stretch. Over the head stretching is great for your shoulders and can help sharpen up your backswing.

Rotate

Another thing you can do with your shoulders is rotate them. Work your shoulders frontways or backward in a circle a little bit. Keeping these muscles loose and limber will prevent painful shoulder injuries.

Knees To Chest

Here is one that you can do lying on the floor. Lay on your back with your neck in a comfortable position and your legs straight. Gradually bring one of your legs up so that your knee is almost to your chest. Clasp your hands in the crook of your leg and hold it for about a half a minute. Then, take a breath and do the other.

This stretch is great for your lower back muscles. Your lower back muscles are among the most-injured in playing golf. Flexible lower back muscles will also help your body rotate more naturally when you make a swing.

Stretching The Hamstrings

Your hamstring muscles in the upper part of your legs get quite a workout when you’re golfing. An easy way to stretch your hamstring muscles is to stand up, lean on your club or some other object for support, and extend your right foot. Keep your knee straight with your heel to the ground and toes pointing outward, and gently stretch for that foot. You should feel a pull in the hamstrings. Stretch a few times and switch legs.

Try An Exercise Ball

If you really want to get into some advanced stretching, try out an exercise ball. You can buy inflatable exercise balls at any fitness shop. Exercise balls make stretching fun and easy. You can do some really simple stretches with a ball, so that it doesn’t even feel like you’re exercising at all!

Stretch Safely

You should always stretch before and after any kind of physical activity. It is also really important to breathe when you are stretching. Take deep breaths between stretches, keep your breathing steady and don’t strain yourself. Stretch until you feel a pull, then give it a rest.

These golf stretching exercises are only the tip of the iceberg. There are lots of stretches you can use. Make your own stretching routine that exercises every part of your body at least a little.

You can also find more information at golf short game and natural golf tips. GetGoodAtGolf.com is a comprehensive resource golf enthusiast to improve their game through helpful tips and instructions.