Best Exercises for Golfers in Quarantine or at Home

The pandemic has pushed golfers to self-isolate and practices social distancing, but this could not prevent them from staying active. Keeping yourself active not only benefits you physically, but it’s also incredibly important for keeping a healthy psychological state. The fact is you can begin on the path to building your best body for golf right at home with just a little time, desire and, perhaps to your surprise, no equipment.

Before starting an exercise golfers need to keep in mind to involve following features into their exercise as these help them to play golf better.

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These are the key contributors for improving your game.


Mobility usually refers to the range of motion of a joint or joints. This is sometimes interchanged with flexibility, but not quite the same thing.

Try these 3 mobility exercises to improve your joint flexibility and function so you can move better.

Ankle mobility:

You can do this exercise right from your home and it needs no equipment. Good ankle mobility improves better balance, fewer falls, and better performance during activities like squats and deadlifts.

How to do it?

  • You need to stand tall next to a wall.
  • Put one hand on the wall for support.
  • Then slowly rock forward onto your toes, arriving into a tip-toe position.
  • In the end, slowly rock back onto your heels, lifting your toes off the ground
  • Do this exercise 10 times.

Walking hip openers

Your hip joint usually moves in all directions. Hence, It’s vital to warm up the hip and surrounding muscles before any workout. this exercise can prove to be helpful in improving balance and stability.

How to do it?

  • First of all, you need to stand tall with feet hip-width apart.
  • Then plant your feet firmly on the ground and raise your left knee to your chest.
  • Then create a circle with your left knee, bringing it up and across your body and then out to the side and down.
  • In the end, place your left foot on the floor and repeat on the right side.
  • Keep repeating the sequence of moving your legs in the opposite direction by bringing your leg out to the side first and then across your body.
  • Keep repeating the exercise 10 times.

Thoracic spine windmills:

How to do it?

  • Just lie on the floor on your side.
  • Then bend your knees and hips to just past 90 degrees angle, resting your knees beside you on the floor.
  • After that, straighten your bottom leg and rest your top leg on a foam roller or a towel without changing its position.
  • Spread both your arms together along the floor, straight out in front of your body. They must be stacked, palms together, at shoulder height.
  • Then Gradually, lift your top arm and rotate it away from you, opening up your chest to the ceiling. Rotate your head and trunk until your hand is on the other side of your body.
  • Try to hold this position for 3 seconds and slowly bring it back to touch your other hand.
  • You need to repeat the exercise 5 times on each side.


Building strength within the right areas increases mobility, balance and power. It also significantly decreases common golf-related injuries like lower back pain.


One of the best versatile exercises to improve physical strength is doing pushups. The standard pushups help the chest muscles as well as the shoulder muscles, triceps, and abdominals.

How to do it?

  • Make a plank position with your palms directly under your shoulders.
  • Keeping your back flat and bracing your core, lower your body by bending your elbows until your chest almost touches the floor.
  • Immediately push your body back up to the starting position.
  • You need to repeat 8–12 times.


Planks help improve your core strength and stability. It also contributes to strengthening the muscles in your back, chest, and shoulders.

How to do it?

  • First of all, rest on your forearms and toes only while keeping your body in a straight line with your buttocks clenched and your abdominal muscles engaged.
  • Then, hold this position for 30 seconds.
  • With the passage of time, try to hold the plank position for 1 minute or longer.


A stretch for flexibility to help with golf Flexibility describes the length of muscles. Contrary to popular belief striving for maximum flexibility in all areas of the body is not desirable.

One muscle group that needs flexibility work in most golfers (and people in general) is the hip flexors or psoas muscles. Tight psoas muscles can hinder your ability to make a good backswing and increase the risk of a lower back injury during the follow-through.

Seated butterfly stretch

This exercise helps stretch your inner thighs, hips, and lower back. And you can do it sitting down!

How to do it?

  • All you need to do is to sit on the floor with your back straight and abs engaged.
  • Then push the soles of your feet together in front of you. Then let your knees bend out to the sides.
  • As you lift your heels toward you, then just relax your knees and allow them to inch closer to the floor.
  • In the end, take a deep breath, and hold this pose for 10 to 30 seconds.


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