Golf can be a fun and relaxing game. But a failure to train and properly stretch the variety of muscles used on the course can result in poor shots, or worse yet, leaving the round undone because you pulled something. At one point or another, virtually every muscle in your body will have a role in your shot but you should focus your training exercises on your core, your legs and your shoulders.
Core Training Exercises
Strengthening and increasing the flexibility of your core muscles--those of your stomach, gluts and lower back--are of upmost importance for longevity on the course and throughout the season. The core muscles are a vital bridge between your legs and your upper body. Also a variety of exercises can be done without the use of equipment, including push-ups, sit ups and lunges. For a good lunge, stand up straight, take a giant step and then bend your front knee, keeping your back as straight as possible. Do this 10 times to start. Give your body a day or two off after your first day of core training to see how your muscles react. After a week or so, you can do the core exercises every day.
Leg Training Exercises
Right off the top, lunges, that also impact your score, can be used to build up the legs, specifically the quadriceps. Calves, one of the most important leg muscle for golf, can be exercised in a variety of low impact ways, including calf raises, biking, walking and swimming. To do a calf raise, stand so that your toes are on a book with your heels on the ground. Slowly raise up on to your tip toes, hold for five seconds and then drop down to flat footed. Do this 10 times, three times a day to increase calf muscle and durability. As with core training, start slowly at first and give your body a day to recoup and see how the muscles react to the exercise.
Shoulder Training Exercises
Building your shoulders is a necessity because many injuries occur to the shoulder joints and healing time is particularly slow. Lightweight dumbbells of 5 or 10 lbs. can be used in a variety of fashions to build all the small muscles that secure your arm bone to your shoulders and help with rotation. One such exercise is meant to emulate running only without the lower body movement. To do this, keep your upper arms against your sides, bend at the elbow with the weights out 90 degrees from your body. Now, move the weights back and forth 2 to 3 inches like a train (or running), alternating which arm goes back each time. Do 10 of these to start and give your shoulders a day's rest before resuming the exercise.