Bay State Physical Therapy Exercises
When looking to improve the power and distance of your golf drive there are many factors that can be assessed. These exercises are focused on improving rotational movement of your trunk and should be completed in order to (1) maximizemotion, (2)controlmotion, and (3) gain strength.
1) Open Book: Lie on your side with your bottom leg straightorslightlybentandyour top legbentandsupported under the knee and lower leg by a foam roller or pillow.Then extend your arms with your palms touching each other. Lastly, perform the “open book” by bringing your top arm across your body, keeping the arm straight and knee on the supportive surface. Your head and neck should follow the path of your arm. While in this position take a deep breath in and out. Return to the starting position and complete ten times, then switch to the other side. With practice you will notice you are able to open your arms wider.
2) Thread the Needle: While on your hands and knees, bring one arm (the needle) up towards the ceiling.Your trunkandneckshould follow your moving hand and you should inhale while performing the motion. As you bring your arm down, thread it under your chest and planted arm, and exhale. Repeat ten times and then completeon theotherside.Ensure during each repetition you use all of your available range of motion.
3) Theraband resisted “golf swing”: While in the 5-iron posture and holding a resistance band that is anchored under the back foot, keep your head down, arms straight, and practice your follow through (pictures 1 and 2). While in the same position, move the resistance band to the front foot, keep your head down, arms straight, and practice your backswing (picture 3). For both movements, complete two sets of ten, use all of your available range of motion, and increase the speed and resistance of the band as appropriate.
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