Our Visit Location: Gurgaon | Mumbai | Bengaluru
Orthosport Clinic:

La Midas, Main Nathupur Rd,
Sector 24, Gurugram 122002

Jul 20, 2022

Golf Injury Prevention Exercises by Dr Manu Bora

Golf is a game that is quickly gaining popularity among the youth as well as the people who are of old age. A lot of people feel that the risk of injury associated with golf is very less. But this is not true. 

Whenever we play golf, a lot of pressure is exerted on our back and our trunk. In addition, playing golf also exerts a lot of strain on your shoulders. So if you are new to golf or you are spending a lot of time playing it, the risk of injury associated with golf increases.

Dr. Manu Bora, the sports injury specialist has explained which all exercises can one do to ensure that one does not encounter any sports injuries associated with golf. These exercises also make your shoulders and back extremely strong which boosts your performance in golf. 

Hip rotation

  • Keep your feet apart in the stance in the exact same way as you do in golf.
  • Cross your arms and place them on your chest.
  • Maintain the upper body alignment while bending a little in front.
  • Now rotate the pelvis to both sides going as far as possible without straining your muscle.
  • Do this for 30 to 60 seconds in one set and do three such sets.

Wrist lifts

  • Start with placing yourself on all fours on the ground.
  • Keep your elbows extended and your back straight.
  • Firmly press the palm of your hands on the floor.
  • Now keeping the fingers pressed firmly on the ground raise the backside of your hands along with the wrists.
  • Do three such sets of 10 reps each.

Jumping rotation

  • Keep your feet a hip-width apart
  • Jump up with full force and rotate your body on one side
  • Land with your knees in alignment with the toes
  • Jump again and this time rotate your body to the opposite side

Rotational throw

  • Keep your feet a hip-width apart
  • Extend your arms and hold a ball in your hand between both palms
  • Rotate your body with full force and throw the ball giving the ball the same direction as that of a golf swing
  • Maintain the body posture and alignment of your knees with the toes
  • Do 3 sets of 10 reps each

Hip control

  • Sit on the floor with one leg crossed and the other leg extended on one side
  • Gently raise the extended leg and slowly extended it in front of your body in a controlled slow motion
  • Do 3 sets of 5 reps each


  • Stand on one leg and keep the other leg raised at the back
  • Keep your knees slightly bent
  • Outstretch your arms on both sides to maintain balance
  • Move your body forward and then straighten it again without touching the raised leg to the ground
  • Keep your back straight and then rotate your upper body on either side
  • Do two sets of 5 to 7 reps each

Dr. Manu Bora says that if you play golf and are doing these exercises on a regular basis, you are sure to combat your chances of getting injured while playing golf. And if you are suffering from a golf-caused injury, contact Dr Manu Bora for world-class treatment.

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