Golf Digest Videos

Back Exercises for Golfers with Natalie Gulbis

LPGA Pro Natalie Gulbis shares some helpful golf back exercises.

Released on 5/17/2016

Credits

Starring: Natalie Gulbis

Transcript

00:00
(calm music)
00:06
Hi, I'm Natalie Gulbis
00:07
and I have been on tour for 15 years,
00:10
I've had three back surgeries.
00:11
My last back surgery five years ago.
00:13
I think some of the keys to having a career of 15 years
00:16
is making sure that my back is warmed up
00:18
before I go play golf.
00:19
So, these are exercises you can do in the gym,
00:22
you can do on the golf course,
00:23
in the locker room before you go out and warm up
00:25
or on the beach like today.
00:30
The first exercise I'm gonna show you
00:32
is a lunge with a twist.
00:33
It's strengthening and it's working on
00:35
stability, flexibility.
00:36
So, lunge and you twist three ways.
00:41
You feel the stretch each time,
00:43
try to go a little bit further
00:44
and get a little bit deeper
00:45
so you're working your quads, your hip flexors, your core.
00:48
Stretching out your shoulders and your obliques.
00:51
I do this about 10 times on each leg.
00:56
The next one is gonna be a double twist,
00:57
really work on that X factor,
00:59
get your core warmed up,
01:00
get your lower back and your hips loosened up
01:02
to not only protect your back,
01:03
but also get some more speed which we all love
01:06
because you can hit it further.
01:07
So, cross your arms here,
01:09
get in a golf stance, golf posture.
01:11
Turn to the right and left.
01:14
This is definitely harder than it looks
01:17
but I try to do about 10 each way
01:19
and what you're doing is just loosening up your hips,
01:21
loosening up your core and your shoulders,
01:23
and just getting your body warmed up to go and hit balls.
01:27
The last one is a little bit
01:28
of a yoga incorporated exercise.
01:29
I really like this one because it stretches out
01:31
your lats and your obliques,
01:32
your shoulders, your arms.
01:34
And so, I get into what would be a warrior pose
01:38
and then I straighten my legs and go over.
01:41
And I just hold it here.
01:43
Sometimes I stretch a little bit over the top.
01:46
And then do to the other side.
01:48
Again, getting into that lunge,
01:50
straightening your legs, stretching out your hamstrings
01:52
which is so important for people who have back pain.
01:56
And just really a good calming,
01:57
kind of a meditative exercise
02:00
to get you ready to go play golf.
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