Top 5 Best Exercises For The Return of Golf Season

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Louis Pringle
Feb 12, 2021
8 minutes

As we approach the latter part of the winter, it’s time to start getting rid of the rust that has built up over the last few months. Nobody wants to injure themselves on their first day back on the course, which is why you’ll need to stretch out your muscles, especially the ones who play an important part in your swinging motion.  

As we’ve done in the past, we’re here to give you five more tips on how to save yourself from injury when you return to the course in the next few months. Now get off the couch, put on some loose clothing, and let’s prepare your body for a big golf season with these five exercises:

  1. Runner Lunge with a Twist
  2. Hamstring Stretches
  3. Bird Dog Exercise
  4. Dead Bug
  5. Child’s Pose

1. Runner Lunge with a Twist

This is a very typical exercise that most people will already know about, but we’re adding a little twist to it. While your regular lunge will help stretch your hips and your thighs, this added motion will engage your core, as well as your lower back.   

These four parts of your body are essential to your golf game and training them to work together through exercise will only be helpful in the long run.

  1. Start with a regular lunge by moving your left leg in front of you as if you were taking a step forward;
  2. Lower your back knee and bend the front one to a 90-degree angle;
  3. Once you’re in the lunge position, bring your right hand to the ground;
  4. Rotate your upper body so that your left arm can point to the ceiling;
  5. Hold the position for 10 seconds for a full rep;
  6. Repeat up to 10 times, while alternating sides between every rep, and you can do this exercise twice a day for an efficient stretch.

Check out the video below to better visualize this exercise: 

2. Hamstring Stretches  

This is another common stretch, but it shouldn’t be disregarded. It’s efficient and it targets key body parts for golfers, mainly the lower back and the hamstrings.

Posture is key here as you’ll need to keep your back extended for this stretch to be effective as possible. Be sure to keep your ankle and your feet active so that it protects the stability of your knee.

How to do it:

  1. Sit down on the ground with your legs extended and your back straight;
  2. Bend your left leg and bring your left foot to rest inside your right thigh;
  3. Once you’re in position, move your hands forward along your right leg as far as your body allows you to;
  4. Avoid overstretching by holding the stretch for three seconds, then moving back into your original position to count a rep;
  5. Repeat the motion up to 10 times for each leg and you can do this exercise two times a day for maximal efficiency.

The video below should help with our more visual readers:    

3. Bird Dog Exercise

This exercise is all about balance and developing your core. While the core may be the main target of this exercise, it will also help strengthen your back muscles, especially, the lower back area and near the shoulder in the upper back.  

Maintaining a strong core is essential to playing good golf, and most importantly, playing it for a long time even as you grow older over the years.  

How to do it:

  1. First, get into a four-point base on your knees and hands;
  2. Keep your back flat and engage your core throughout the exercise;
  3. Once you’re in position, extend your left arm forward and your right leg backward;
  4. Maintain your balance and hold the position for three seconds to complete a rep;
  5. Alternate sides between every rep for maximum efficiency;
  6. Complete 3 sets of 10 reps to make the most out of this exercise.

Watch the video below if you need visual aid:

4. Dead Bug  

While the name of this exercise may have you believe that it won’t be too challenging, you’d be mistaken. Even though it’s not the most active exercise on this list, it’s certainly one of the most beneficial when it comes to protecting your lower back.

How to do it:

  1. Start by lying on your back on a flat surface;
  2. Raise both your arms and legs;
  3. Keep your arms extended to the ceiling and bend your knees at a 90-degree angle;
  4. Fully extend one leg at a time while contracting your core for three seconds to complete a rep;
  5. Be sure to keep the extended leg off the ground to properly engage your core;
  6. Complete three sets of 10 reps on each leg to maximize the results.

Remember to keep your core contracted and avoid twisting your lower back as poor form could result in injuries in the long run.  

The video below will show you how to complete the exercise safely:

5. Child’s Pose  

This last stretch is very common for golfers who are familiar with yoga poses. The child’s pose is one of the simplest stretches you can do, but it’s also one of the most important ones to prevent the pressure from building between the discs in your lower back.  

While not everyone will be able to extend their stretch completely, the movement itself will help loosen your back and your sciatic nerves.

How to do it:

  1. First off, sit on your knees while having your bottom rest on your heels;
  2. From there, keep your back straight and your bottom on your heels as you move your arms forward to create tension in your lower back;
  3. Remain in position for 10 seconds to complete a rep;
  4. Repeat up to 10 times, twice a day for it to be as effective as possible.

Remember to breathe through the stretch to accentuate the stretch in your lower back muscles.

The video below will help you visualize this stretch:

Even though none of the exercises listed above is groundbreaking or extensively innovative, they have shown results in the past with golfers who’ve had issues with tension in the lower back and with their sciatic nerves.   


Finally, be sure to check out the first part of our “Keep It Loose” series as the exercise shown in this first part are complementary to the ones above.   

Until next time,   

The Golf Avenue

Further reading

Spring is upon us and so is the next golf season. Find out what to wear, accessories you need, and other golf tips on how to prepare for this year's golf course.

Our in-house PGA of Canada professional, Nicolas Drozdoski-Richardson, offers insightful tips to help you avoid that early season rust.