EXERCISES:
Preseason: 90 / 90 / 90 Oblique Stretch( Dissociation Reset)
Builds upper- and lower-body separation, improves rotation, and reduces lower back strain before your golf season ramps up. Perform 6 – 8 slow reps per side.
1. Lie on your back with your hips and knees bent to 90 degrees, feet on a wall or chair.
Pilates supports both performance and recovery, helping your body adapt to increased swings, walking, and practice volume without breaking down.
“ If you only have 15 – 20 minutes, focus on rotating the spine, waking up the glutes, and firing up the core,” Worthington said.“ A little bit, done consistently, goes a long way.”
2. Reach your arms toward the ceiling; your shoulders should stay heavy on the floor.
3. Inhale, then exhale as your knees drift slowly to one side without lifting your shoulders.
4. Pause 2 – 3 seconds, feeling your ribs rotate independently from your hips.
5. Inhale back to center, then repeat on the opposite side.
EXERCISE ILLUSTRATIONS BY BRANDON FAVRE
Pre-Round Warmup: Standing Open-Book Rotations
Activates upper back rotation and core control for easier turns and smoother tempo from your first swing. Perform 6 reps per side before every round you play.
1. Stand tall with your feet shoulder-width apart, your arms crossed, or a club across your shoulders.
2. Brace lightly through the core; your hips should stay facing forward.
3. Rotate your upper body to one side, pause briefly, then return to center.
4. Repeat to the other side with slow, controlled motion.
In-Season Maintenance: Glute Bridge With March
Strengthens glutes and core to improve weight shift, posture, and late-round swing consistency. Do 2 rounds, with 6 – 10 marches per side.
1. Lie on your back, knees bent, feet flat and hip-width apart.
2. Lift hips into a bridge, keeping ribs down and hips level.
3. While holding the bridge, lift one foot a few inches, then lower it.
4. Alternate sides without letting hips drop or twist.
M ARCH / A PRIL 2026 | V IRGINIA G OLFER 37