7 Back Strengthening Yoga Poses for Golfers

You may not usually think of golf and yoga as a great pair, but the truth is, yoga can really help improve your golf game. It helps you learn concentration techniques, improves your balance, and helps you tone your muscles so you not only get in better shape, but are at much less risk for injury as well.

Many golfers complain of a bad back – in fact, studies show that more than 50 percent of amateur golfers play with an injured back. After all, just think of the toll that much swinging puts on your body. Luckily, that’s something that yoga can help with as well! Take a look at our favorite back-strengthening yoga poses (and while you’re at it, sneak a peek at our favorite mens products at barenecessities) that are a must-try if you’re a golfer:

#1: Knee to Chest Pose

Lay on the ground with your knees bent, feet touching the ground. Inhale and bring your right knee into your chest. Exhale and lower the leg, then switch and bring your left knee into your chest. Repeat 15 times on each side. When you’re finished, bring both knees into the chest, release the legs but don’t let your feet touch the floor. Instead, hover just above the floor and hold for 20 seconds. Repeat 5 times.

#2: Cat / Cow Pose

This pose is a great one to help you stretch and strengthen your back. Start on all fours with your hands under your shoulders and knees directly under your hips. Inhale and pull your navel toward the spine, spine toward the ceiling. Exhale and drop your spine toward the floor. Repeat 10 times.

#3: Extended Table Pose

Start on all fours with your hips directly above your knees. Pull your core in while making sure your spine stays straight. Lift your right leg and squeeze your glutes while extending your left arm straight out in front of you. Hold for five seconds, then repeat with the opposite arm / leg.

#4: Superman Pose

Start on your stomach with your arms stretched out in front of you. Pull your abs toward your spine, squeeze your glutes, and lift your arms and legs up off the ground as far as you can. Hold for 10 seconds, rest, and repeat.

#5: Cobra Pose

Start on your belly and bring your palms in line with your chest. Tuck your elbows against your body and squeeze your legs together, engaging the glutes. Lift your chest off the floor using your back muscles, hold for 10 seconds and repeat. This pose is a great stretch that will leave you feeling ready for even the toughest shot!

#6: Seated Twist

Twists are a great way to strengthen you core muscles and give your back the stretch it needs. To start, sit up as tall as possible and put both legs straight out in front of you. Cross your right leg over your left leg and plant your right foot on the floor, bring your left arm outside of your right knee. Keep increasing the twist as far as feels comfortable. Repeat five times, and then switch sides.

#7: Post-Round Twist

This pose in particular should be left until the end of the day – preferably right before you go to bed because your body heals the most during sleep. Lie on your back and put your arms perpendicular to your body. Lift your heels to your glutes and let your legs fall to the left. Make sure your right shoulder rests on the floor. Hold for a few minutes, and then switch sides.

And there you have it – these seven poses will help strengthen your back and improve your golf game in no time flat!

About the Author:

Cindy Prosser approaches her golf game the same way she does shopping: by getting a leg up on her competition.  Cindy finds behind-the-scene ways to improve her golf stroke just as she finds behind-the-scene deals while shopping for mens products at barenecessities. It’s a stroke of genius, really.

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3 Comments

1. Patricia

   July 29, 2012 at 08:18

   Thanks for this great post! I’m a passionate amateur golfer, and I know how back pains can spoil even a tournament victory…Extended Table Pose is especially effective in instant help. Only recently, I’ve tried to make a personal research and find out possibilities about golf yoga lessons in city where I live. Thanks to this general guide about yoga in Toronto, I got to know about some gorgeous yoga studios. Unfortunately, I didn’t find any offers tailored to specific needs of golfers. Well, hopefully we are still just about to see rise in this area.

   Reply
2. erwin

   August 16, 2012 at 22:42

   I think this is like combining yoga with golf. Perhaps in this way a golfer can maximize the accuracy of the blow accompanied with peace of mind during the match

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3. luvyogaishta

   September 28, 2012 at 01:16

   Yes yoga and golf may not be often talk about in most yoga articles online but both yoga and golf are match made in heaven. Yes, because golf involves so much muscle stretching and so is yoga. What a better way to prep the body for golf action but to do yoga. After all yoga can increase flexibility without putting your body in so much stress as yoga is low impact and gentle.

   Reply