I’m a 14 year old and am trying out for the school golf team in the fall. I have been practicing walking, but I get very severe back and shoulder pain for days after. I want to know any muscles or exercises I can use to build muscle in the areas used. I, unfortunately don’t have access to any equipment except two 5 and 10 pound dumbbells. Thanks for providing any useful information.
the most important muscles for the game of golf as well as carrying the golf back and most day to day activities are the intrinsic muscles and the larger abdominal and back muscles. You should get involved into a regular golf fitness training which would include especially core and balance exercises. Besides, you can do strength exercises for the larger muscle groups, and your pair of dumbbells is enough for this at first.
For your core:
planks (front & side): you hold yourself in a push up position or a lateral position and keep your body stable
balance training on a rolled mat or any kind of instable surface with movements of your hip as well as lateral rotations of your upper body
for your strength:
do a circuit for the larger muscles such as squats, bent forward rows, shoulder presses, push ups, arm curls and triceps presses.
Make sure that you learn how to stabilize your center (in Pilates called “Power House”), because this is a major issue in playing golf on a high level in a healthy way. When you get back pain from carrying, daily movements or playing golf it might be that you need to work on your body posture, release the muscle tension with mat and pilates roller stretches or mobilization exercises as well as improve your full body stability.
Hope it helped!
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