Strengthening your Golf Off-Course

Believe it or not, a par golf game begins off the course—at your local gym!

[Music Playing] Female: Are you having trouble bringing your golf game to the next level? Believe it or not, your greatest improvements can take place off the course. Let the PGA Tour Doctor show you the way. Dr. Vijay Vad: Just because mother nature decided not to cooperate with your tee-time, does not mean you cannot continue to improve your gold skills or relegate it to the clubhouse. A set of key physical movements can be added to your indoor exercise regimen to strengthen your game and prevent common golf injuries. The core of your body is a group of muscles and tendons including the abdominals, hamstrings, lower back and gluts, which play an important role in controlling the mechanics of your swing. A weak core leads to poor mechanics and poor mechanics creates additional golf injuries or even worse, a (Muffled) slice. To improve your swing and strengthen your core, you might try this exercise called the woodchuck. Start by securing an elastic band to a door and stand in your normal golf basher. Pull the rubber band down diagonally toward the floor rotating your trunk as if you are hitting the ball. Stop when your hands are outside your left hip and hold for two seconds. Perform 15 repetitions before repeating on the opposite side. When swinging the golf club, your body actually decelerates from 90 miles per hour to zero in less than half a second. Your hips must absorb this tremendous stress. Weak hips will strain the lower back and cause pain, the common ailment for the regular golfer. The iliotibial band stretch targets the hips and can increase their range of motion and strength. Lie flat on your back with your leg straight and arms extended out to the sides. Bridge your right leg off the ground and cross it over to your left leg. Point your toes upward and hold for five seconds before alternating sides. Another effect to a golf exercise favorite by the pros is called the side three stretch. It targets almost every muscle on the hip and can also reduce the chances of a lower back injury. Sit with your left leg straight and your right knee bend. Cross your right leg over your left so that the outside of your right foot is touching the outside of your left knee. Grasp the outside of your right knee with your left hand and pull the knee toward the left arm. Hold for five seconds before switching sides. If you are serious about improving your golf game, some basic lifestyle changes can also help you reach your goal. Consuming healthy foods and nutrients and drinking plenty of water on a daily basis will keep you energized and hydrated. In addition, exercising on a regular basis decreases the natural loss of muscle mass that we all experience as we age enabling the fit physique and many more pleasurable runs on the golf course. These easy exercises can help make you a better golfer. For more great tips, check out my book Golf Rx, a Core Program for More Yards and Less Pain. And remember, always check with your doctor before starting this or any other form of exercise regimen. Female: Want to learn more? Check out other videos and sources on this site for more information. [Music Playing]