Golf upper limb strengthening programme...

Do you experience upper body pain as a result of playing golf? these upper body training tips wil lhelp you stay fitter, reduce injury's and hit it further!

1.Rotator Cuff Exercises

The rotator cuff exercises are for preventative measures only. If you currently have pain in the area or rotator cuff damage do NOT perform any of these exercises. Instead seek advice from a qualified Physical Therapist or healthcare professional.

These rotator cuff exercises use light hand weights. However, resistance band exercises could also be adapted to bring about the same adaptations.

Keep to a weight of 2-5 lbs (1-2kg) maximum. Complete 3 sets of 12-15 repetitions for the following exercises in the order below.

External rotation

External Rotation

External Rotation

  1. Lie on side opposite of working arm.
  2. Start position: Grasp dumbbell and flex elbow at 90° keeping elbow in at side.
  3. Rotate arm outward keeping elbow at 90°.
  4. Return to start position.
  5. Remember to keep elbow firmly secured to side. You may put a rolled towel between the elbow and side to facilitate rotation and secure form.

Internal rotation

Internal Rotation

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  1. Lie on same side of working arm.
  2. Start position: Lying on a bench or bed grasp dumbbell and flex elbow at 90° keeping elbow in at side. Forearm should start slightly below parallel to floor.
  3. Rotate arm upward keeping elbow at 90°.
  4. Return to start position.
  5. Remember to keep elbow firmly secured to side. You may put a rolled towel between the elbow and side to facilitate rotation and secure form.

Horizontal rotation

Horizontal Rotation

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  1. Stand with your elbows at shoulder level and flexed at 90 degrees.
  2. Hold a weight plate in each hand and externally rotate your hands up towards the ceiling.
  3. Return to the starting position.

2. Wrist Exercises

You can perform the exercises below with either a set of dumbbells or a barbell. Again keep the weight relatively light (although not as light for rotator cuff exercises) and aim for 3 sets of 12-15 repetitions.

Reverse wrist curls

Reverse Wrist Curls

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  1. Sit in upright position and rest forearms on corresponding thighs with the palms facing down.
  2. Hands and wrists should be off the thighs or table (as shown).
  3. Raise the weight by extending at the wrist.
  4. Lower the weight and repeat.5. Remember to keep the forearms flat and supported on the thighs or bench throughout the movement. Trunk should be flexed forward at the hips - keep back straight throughout movement.

Wrist Curls

Repeat the exercise above in exactly the same way except start with the palms facing up rather than down. This will work a different part of the forearm muscles.

Wrist Rotation

  1. For this exercise use a broom handle or similar sized bar. It should not be heavy like a barbell however.
  2. Sitting down place one hand on your knee holding the end of the broom handle. Your forearm should be resting flat on your knee.
  3. The broom handle should point directly up as though it is extending from your knee.
  4. Keeping your forearm flat against your thigh rotate your wrist to the left and then to the right. The broom handle will rotate from pointing directly up to pointing directly out to the left and then to your right.
  5. Complete 10 repetitions to each side and then change hands.

Use this wrist and rotator cuff exercises 3 days a week preferably not on consecutive days. You can perform them alongside a weight training program or even at the end of a strength training workout.

It goes without saying that if you suspect you have an injury and these exercises cause you any kind of pain you should seek the advice of a Physician or Physical Therapist. Rotator cuff exercises are an excellent preventative measure but they may only aggravate an existing injury.

3. Sample Medicine Ball Exercises

Medicine ball push up

Kneel to Push Ups

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  1. Start Position: Your body will be in an upright position sitting on your knees.
  2. Hold medicine ball at chest level. Keeping your torso erect fall forward and chest press the medicine ball to a partner or a wall.
  3. Upon releasing the ball drop your hands to the floor and immediately complete a push-up.
  4. Advanced athletes: To make this more challenging have a partner throw the ball back to you. You will have to explode up with the push-up so that you are back in the seated upright position on your knees. Your partner will throw the ball back to you and then repeat the exercise until the desired repetitions are met.

Medicine Ball Chop

Single Leg Chops

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  1. Starting Position: Stand on right leg and your arms are extended holding the medicine ball up and to your right.
  2. Bring medicine ball down in a wood chopping motion towards your left foot.
  3. During this place motion switch feet so your left foot is now on the ground and your right foot is in the air. Repeat this motion for the desired repetitions and then repeat in the opposite direction.

Medicine ball exercises slams

Slams

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  1. Stand with feet parallel and knees slightly bent.
  2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
  3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.

Medicine ball figure of 8

Figure of Eights

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  1. Start Position: Hold medicine ball with your arms extended over your right shoulder.
  2. In one continuous motion bring the ball down in front of you like you are chopping wood and the ball should end towards your left foot.
  3. Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot.
  4. You will have to bend at your knees to complete this.
  5. Return to starting position and repeat.

Medicine ball lunge

Medicine Ball Lunge Crossovers

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  1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
  2. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
  3. Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
  4. Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.

Medicine ball twists

Russian Twists

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  1. Stand with feet hip-width apart.
  2. Hold medicine ball with both hands and arms only slightly bent.
  3. Swing ball over to the right hip and forcefully swing ball forward and around towards the left side. Reverse back in the opposite direction. Keep the stomach drawn in to maximize proper usage of muscle.

Medicine ball exercises vups

Single Leg V-Ups

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  1. Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
  2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling.
  3. Return to start position.
  4. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

Medicine ball exercises obliques

Medicine Ball Obliques

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  1. Starting Position: Lie on your back and raise your legs with your knees bent.
  2. Holding a medicine ball between your knees rotate your legs to the side and then return to the starting position. Repeat to the other side.

Medicine ball Laterals

Lateral Flexion w/ Stability Ball

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  1. Starting Position: Lie on your side over the stability ball and spread your legs for balance.
  2. Hold a medicine ball over your head and curl up towards the ceiling. Lay back down across the ball and repeat the movement.
  3. Repeat with the other side.

Medicine ball reverse crunches

Reverse Curls

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  1. Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a medicine ball. Position arms at sides with palms down on floor.
  2. Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.
  3. Return to start position.
  4. Remember keep legs from swinging to prevent momentum throughout the exercise.

4. Resistance Band Exercises

For the resistance band exercises below, complete 2-3 sets of 12-15 repetitions (or up to 25 repetitions for easier colored bands). You should warm up first with 5-10 minutes of light aerobic exercise and cool down with another 5-10 minutes of gentle exercise, plus some stretching exercises.

Resistance band squats

Resistance Band Squats

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  1. Start by stepping on the resistance band with both feet shoulder width apart.
  2. Hold the resistance band at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
  3. Return to the starting position and repeat.

Resistance band rows

Resistance Band Bent Over Rows

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  1. Start by placing the band under one foot and stepping backwards with the other foot.
  2. Bend over keeping your back flat and stop at a 45 degree angle.
  3. Pull the bands up towards your waist keeping your elbows in close together.
  4. Squeeze your shoulder blades together when performing rowing motion.

Resistance band chest presses

Alternate Lying Chest Presses

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  1. Lie on your back and place the resistance band under your back and hold the ends with both hands.
  2. Start by pressing one arm up towards the ceiling and then return to the starting position. Repeat with the other arm.

Resistance band woodchops

Diagonal Woodchops

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Starting Position: Loop the band under your left foot and grasp either end. Keep hands together and extend arms down towards left foot.

  1. Bring band up and away in a wood chopping motion.
  2. During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.

Resistance band triceps extension

Triceps Extension with Resistance Band

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  1. Start by holding the tubing in one hand and placing that hand behind your back.
  2. Now grab the other end of the band with the arm that is over your head.
  3. Extend the top elbow until your arm is fully extended.
  4. Return to the starting position and repeat for the prescribed repetitions.

Resistance band lunges

Resistance Band Lunges

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  1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place resistance band under front foot and hold the other end with your hands.
  2. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
  3. Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
  4. Return to start position.

Resistance band lateral rows

Lateral Rows with Resistance Band

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  1. Step onto resistance band with feet hip width apart and knees slightly bent.
  2. Start position: Grasp ends with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.
  3. Raise band to side of body at shoulder height keeping elbows only slightly bent.
  4. Return to start position.

Biceps curls with resistance bands

Biceps Curls with Resistance Band

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  1. Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.
  2. Step onto middle of tubing with back foot or both feet.
  3. Start position: Grasp ends with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
  4. Flex at the elbows and curl band up to approximately shoulder level. Keep elbows close to sides throughout movement.
  5. Return to start position.
  6. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

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