As the weather gets warmer and outdoor sports become more enjoyable, you may be looking to dust off your clubs. It can always feel a little rusty getting back into the swing of things, but did you know there are exercises you can do at home to improve your performance?

Two of the most important areas of the body to focus on with the game of golf are the thoracic spine and the hips. If you lack mobility in these areas, it’s likely that you’ll be compensating through the lumbar spine, which can cause extra wear and tear on the body.

Without good mobility, not only may you be causing unnecessary damage to the body, but you might even be affecting your performance. Poor mobility can cause alterations in your swing which can decrease distance and consistency. It can also lead your body to work against itself to get into certain ranges, which can also lead to injury. So how can you determine where you are the most limited in movement, and thus perform exercises to help you improve your mobility and strength?

There are a few key areas of the body to focus on – along with exercises that you can do at home or the gym – to get you up to speed and ready to start swinging:

The core is the connector between your upper and lower body during your swing. By strengthening your core, you can improve the power transfer and protect your spine.

Exercise recommendations: Plank variations – Ask us about our Plank Endurance Challenge!

The hips drive the rotation of your swing. As mentioned above, if you lack mobility, especially in your hips, you might not only strain your lower back, but your power may also be reduced.

Exercise recommendations: Hip mobility work, such as the 90/90 stretch or banded-internal rotations. (We have plenty of band-based exercises for you to enjoy, just ask us!)

It’s no surprise that shoulders take a lot of strain during the swing. By focusing on stability exercises, you can work to protect against overuse injuries like rotator cuff issues.

Exercise recommendations: Scapular push ups (can be done kneeling), as well as band internal and external rotations (the latter we highly recommend)!

The key for a smooth and efficient swing: maximize power, improve accuracy and minimize injury.

Exercise recommendations:  Open book stretch or foam roller extensions.

– Another key player for generating power, as well as maintaining balance throughout your swing: strong and stable legs.

Exercise recommendations: Single-leg Romanian deadlifts or split squats – check out our recent article on ‘8 Efficient Exercises for Endurance Athletes’ [here] for how to perform these exercises at home.

If you’re unsure where to start, want to schedule a functional movement test or work to eliminate pain, book an appointment at UP. Make this year your best yet for improving your golf game and getting a strong start into the swing of things.