Golf Exercises for Your Best Game


Published - Jun 29, 2020


IRG offers Titlest Golf Specialist services at a number of our neighborhood clinics. Our certified Titleist Golf Specialists can assess and identify physical restrictions that might be limiting your performance and creating unnecessary discomfort. With golf-specific education in health and fitness, screening techniques and golf swing mechanics, IRG can help you feel and perform better on the golf course. For more information, please contact us at info@irgpt.com.

Check out our TPI Services here.



As the weather gets better, it's time to hit the links. Doing these exercises may help you improve your game after a long stint away from your favorite course.

1. Sidebending Stretch - Single Arm Overhead

REPS: 10 | SETS: 2 | HOLD: 5 | REPEAT ON OTHER SIDE

Begin in a standing upright position. Raise one arm overhead and rest the other hand on your hip. Slowly lean toward the opposite side of your raised arm until you feel a stretch and hold. 

Tip: Make sure to keep your hips level and maintain your balance during the stretch. Don’t let your trunk bend forward or backward.

2. Half Kneeling Hip Flexor Stretch with Sidebend

REPS: 10 | SETS: 2 | HOLD: 5 | REPEAT ON OTHER SIDE

Begin in a half kneeling position with one knee bent in front of your body. Tighten your abdominal muscles, tilt your pelvis backward, and gently push your hips forward. Maintaining
this position, slowly raise your opposite arm overhead and lean your torso to the side of your front knee. Hold this position, then relax and repeat. 

Tip: Make sure to maintain your balance and keep your movements slow and controlled during the stretch.

3. Standing Thoracic Rotation with Dowel

REPS: 10 | SETS: 2 | HOLD: 5

Begin in a standing upright position holding a dowel rod across your shoulders. Slowly rotate your trunk to one side, then return to the starting position and repeat to the other side.

Tip: Make sure to maintain an upright position as you rotate your trunk, and do not let your chin jut forward.

4. Bent Over Trunk Rotation with Dowel

REPS: 10 | SETS: 2 | HOLD: 5

Begin in a standing upright position with a dowel rod across your shoulders. Bend forward at your hips, then slowly rotate upper body to one side, and then the other.

Tip: Make sure to keep your back straight during the exercise. Your trunk and shoulders should move as one unit.

5. Doorway Rhomboid Stretch

REPS: 10 | SETS: 2 | HOLD: 5 | REPEAT ON OTHER SIDE

Begin in a standing upright position to the side of a door frame. Hold onto the door frame across your body at shoulder level with one hand, then twist your hips in the opposite direction. Hold, then relax and repeat.

Tip: Make sure to keep your back straight during the exercise. Your trunk and shoulders should move as one unit.

6. Doorway Pec Stretch at 90 Degrees Abduction

REPS: 10 | SETS: 2 | HOLD: 5

Begin in a standing upright position to the side of a door frame. Hold onto the door frame across your body at shoulder level with one hand, then twist your hips in the opposite direction. Hold, then relax and repeat.

Tip: Make sure to keep your back straight during the exercise. Your trunk and shoulders should move as one unit.

7. Single Leg Balance, 4-Way Reach and Rotation

REPS: 10 | SETS: 1

Begin in a standing position, balancing on one leg with your hands resting on your waist. Bend your knee and reach forward with your non-balancing leg, then return leg back to center. Continue by reaching leg out to the side, then return back to center. Next, reach leg backward, then rotate your hips. Return to the starting position in between each new movement.

Tip: Make sure to avoid gripping with your toes and try to prevent your trunk from wobbling.

8. Single Leg Balance with Trunk Rotation

REPS: 10 | SETS: 1 | REPEAT ON OTHER SIDE

Begin in a standing upright position. Lift one leg up in front of you with your knee bent to a 90-degree angle. Leading with your knee, slowly rotate your trunk from side to side.

Tip: Make sure to maintain your balance and keep your stance leg slightly bent during the exercise.

9. Side Lunge Adductor Stretch

REPS: 10 | SETS: 2 | HOLD: 5 | REPEAT ON OTHER SIDE

Begin in a wide stance position. Shift your weight over to one side, bending your leg until you feel a stretch on the inside of your opposite thigh. Hold, then return to the starting position.

Tip: Make sure to keep your back straight and maintain your balance during the stretch.

Contact us today to find a TPI Specialist near you. 425-316-8046. or contact your neighborhood IRG Clinic for a movement screen today to help you find your best game on the course! 


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