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To create power and speed in your golf swing, it is important to stretch and strengthen your core muscles or trunk. Your core consists of muscles in your abdominal, back, hips and chest. A strong, flexible core allows you to turn your trunk for a complete range of motion.
-Before starting any training program, consult your doctor.
-Stop if you feel any pain or discomfort.
-Always warm-up before you stretch or exercise.
Daily Trunk Rotation Routine
Here is a golf specific warm-up and stretch routine that can be done on a daily basis to help increase your range of motion.
Warm-up Exercises (Each exercise should be performed for at least 30 seconds or until you feel that your muscles are warmed and loose.)
Stand in your golf posture and cross your arms across your chest. Slowly complete your backswing and follow-through as if you were swinging a golf club
Stand in your golf posture with a golf club behind your shoulders. Slowly complete your backswing and follow-through as if you were swinging a golf club.
Strength Exercises–(Use light weights and perform each exercise for 8-12 repetitions for 2 to 3 sets.)
Stand in your golf posture holding a medicine ball or a small weight. Slowly swing the medicine ball back to the top of your swing and follow-through as you would if you were swing a golf club.
Stand erect with feet shoulder width apart. Hold a medicine ball or a small weight above your right shoulder. Slowly make a downwards chopping motion across your body to your left hip and then back up to shoulder. Perform 8-12 repetitions and then repeat exercise on the other side of body.
Stretching Exercises–(Hold each stretch for 20 to 30 seconds.)
Lie flat on the floor with your legs extended and your arms outstretched, so that your body forms a letter “T”. Place one foot beside the opposite knee, so the knee is raised. Gently drop your knee across your body trying to place the knee on the floor and maintaining your shoulders pressed against the floor. Hold this position for at least 20 seconds. Repeat on opposite side.
Stand erect with feet shoulder width apart. Hold a golf club out in front of you so that it is parallel to the ground. Slowly rotate your upper body to the right and hold position for at least 20 seconds then slowly rotate your upper body to the left and hold position for at least 20 seconds.