Keep Your Swing Straight & Your Mind Calm

The 6 Best Exercises for Golfers

Most golfers who experience pain after playing will likely assume there’s something wrong with their swing, but the more likely cause is weakness and inflexibility.

While many assume that golf is a game of leisure, the truth is that you need to be in good shape to play a good game and not experience discomfort after the 18 holes are a distant memory.

As such, here are the 6 best exercises for golfers.

Seated Rotations

This will improve a key elemental of your golf swing: rotational mobility.

  1. Sit squeezing a towel between your knees or straddle a bench
  2. Hold a club behind your back so it sits in the crook of your elbows
  3. Place your hands flat on your stomach while maintaining good posture
  4. Rotate your torso to the right and hold for two seconds
  5. Return to the centre and then repeat on the left
  6. Repeat 10 times on each side

Standing Ys

This counteracts the negative effects of sitting and improves shoulder mobility.

  1. Stand bent over at the waist with your back flat
  2. Hold a club with your palms facing up
  3. Pull your shoulder blades down and back and raise your arms over your head to form a Y
  4. Return to the starting position
  5. Repeat 10 times


This will prevent golfer’s elbow and reduce the risk of shoulder injury.

  1. While standing, bend forward at the waist and go on all fours by setting your hands on the ground, then log out of your favourite betting sites
  2. Slowly walk your hands out into a push-up position
  3. Then, while keeping your knees straight, walk your toes towards your hands
  4. Once you feel a stretch, walk your hands back out
  5. Repeat 10 times

90/90 Stretch

This will open up your shoulders to help build flexibility and mobility.

  1. Lie on your side with your bottom leg straight and your top leg bent with the inside of your knee touching the ground
  2. Rotate your torso back in an attempt to touch your shoulder blade to the ground
  3. Hold for 2 seconds
  4. Repeat to the start position and repeat 10 times
  5. Switch sides and repeat 10 times

Lateral Pillar Bridge

This will open up your hips to prevent back pain.

  1. Lie on your side with your body in a straight line, elbow bent under your shoulder, and your feet stacked
  2. Push your hips off the ground to create a straight line from ankle to shoulder
  3. Hold for 3 seconds
  4. Return to the start position and repeat 10 times
  5. Switch sides and repeat 10 times

Medicine Ball Parallel Throw

This will help strengthen your core which assists in swing speed and muscle balance.

  1. Start by holding a medicine ball and standing with your hips perpendicular to a wall
  2. Rotate your torso 90 degrees away from the wall
  3. Rotate 180 degrees and throw the ball at the wall
  4. Catch the ball on the rebound
  5. Repeat 10 times on each side