It’s an early Saturday morning. The sun is just poking over the trees. The air is still a bit crisp and dew is visible on the nearby oak leaves. The peaceful quiet prompts you to take a deep breath of appreciation. Taking in the scent of that freshly cut grass, you steady your stance feeling your cleats dig into the green as you make your first swing. Today is your golf day and it’s going to be great.
Whether you’ve recently discovered the joy of golf or have been playing for years, staying fit and flexible can really improve your game. Playing golf exerts quick and sudden movements averaging 75-100 swings from one side of the body. Consider the imbalance and overuse that may cause over time. That’s why it’s ideal to keep your off-the-course training going to stay at peak performance on the green, too.
Keeping your joints and muscles healthy and limber allows you to move freely and deliver the kind of drives that would make a pro proud. Here at Osteo Bi-Flex®, we’re excited to share the best and most effective workout practices for your golf game.
Golf Workout Routine
Before we begin, you know the drill: Talk to your doctor about starting a new workout routine to ensure it’s right for you. OK. Ready for your workout? Grab a club and let’s get moving!
Seated Torso Twist
Your golf swing is all about body rotation. To keep that mobility loose and flexible, start by straddling a bench and hold your golf club behind your mid- to lower back in the crook of your elbows. Place your palms flat on your stomach and check your posture. Sit tall, keep your hips in place, then rotate your torso to the right and hold for a few seconds. Then, to the left. Alternate by twisting 10 times on each side.
Loosen those shoulders and reverse the impact of prolonged sitting. Bend at the waste with a flat back. Holding your club with palms facing up, pull your shoulder blades back and down and raise your arms over your head to make a Y shape. Feel that stretch? Be sure to engage the shoulder blades, not the arms for this one.
Decrease the chances of “golfer’s elbow” and shoulder injury with this one. Begin standing and bend at the waist reaching your hands to touch flat on the floor. Slowly walk your hands forward to reach a pushup position. Keep your knees straight and walk your toes towards your hands. Once you feel a stretch, walk your hands out again for 10 reps.
Increase flexibility in the shoulders and mobility in the torso by lying on your side with the leg touching the floor straight and the top leg bent with the knee touching the ground. Rotate your torso and aim to bring your top shoulder blade to the ground. Hold for two seconds and repeat for 10 reps alternating sides.
This hip opener helps prevent back pain. Lie on your side with your body in a straight line with your feet stacked. Keep your head and neck inline with your spine, take care to not bend your neck. Lift your hip off the ground to make a straight line from your ankle to your shoulder. Do 10 reps on each side.
Game of Catch
If you have a medicine ball, this move helps improve your swing speed. If not, no big deal, move onto the next stretch. Facing a solid wall from a 3-foot distance, hold a medicine ball at your waist. Rotate your torso away from the wall — and in a smooth motion, lean your hips toward the wall and untwist your trunk, arms and the ball. Bounce it off the wall and catch it, repeating for 10 reps. Alternate sides.
Strengthening your glutes combats the sitting many of us do each day making it easier to traverse the green. Start by lying flat on the floor, arms to your side with the palms up. Bend your knees bent at a 90° angle and place your feet flat on the floor. Next, engage your butt muscles by lifting your hips toward the ceiling forming a “bridge” shape with your body — only your shoulders and heels should be touching the floor. Give it a count of three and lower your hips to the floor. Repeat for 10 reps.
Taking It To The 19th Hole
Complete your workout routine by supporting your joint health routine, too.* Adding Osteo Bi-Flex® Triple Strength + Turmeric to your daily checklist brings a dose of antioxidant power plus glucosamine.* Help strengthen your body while strengthening your joints with this once daily pill and the added benefit of turmeric.*
Turmeric is a brightly colored orange plant that comes from the ginger family. Native to India, turmeric has been a staple in traditional health practices for centuries. Touted as one of the most effective nutritional supplement, turmeric has major benefits for the body. It contains compounds called “curcuminoids” which are plant based antioxidants.* When taken in a supplement like Triple Strength + Turmeric it can help support joint mobility and flexibility.* In addition, it can help promote comfortable joint movement.* In short, Osteo Bi-Flex® Triple Strength + Turmeric works hard to help keep you moving and doing what you love.*
Excellent job incorporating stretches into your daily routine. Increasing flexibility and mobility while supporting your joints with Osteo Bi-Flex® Triple Strength + Turmeric is a great way to stay active and moving.* See you out on the green!