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By Sean Cochran, Special to PGATOUR.com

Last week we began the process of breaking down the golf swing into phases. We looked at each from a biomechanical perspective in order to provide you a series of golf fitness exercises for every phase of the swing. We began the process by looking at the address position, commonly referred to as the set-up.

GET TO KNOW SEAN COCHRAN

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA TOUR regularly and works with TOUR professionals, most notably Masters and PGA Champion Phil Mickelson.   He has been involved in the production of numerous golf fitness videos and books including Core Golf Fitness. He has authored numerous articles with publication credits in Golf Digest, Sports Illustrated, and Golf Magazine.   In addition to working with Mickelson, Cochran has worked with LPGA Champion Hee Won Han, U.S. Open Champion Corey Pavin, world-renowned golf instructor Rick Smith and short game expert Dave Pelz.   Cochran continues to speak at seminars and clinics around the country on golf fitness. In his free time he enjoys golf and surfing. He resides in Del Mar, Calif.  • More on Cochran,  click here • Training tips archive,  click here • Off-season workout,  click here • More swing exercises,  click here

We learned difficulties on the physical side of the equation are related to postural problems, or the inability of the golfer to place their body in the correct position at set-up on a consistent basis. This situation is often caused by a lack of flexibility or strength.

As I stated last week, I often observe that an amateur golfer who is having difficulty with the setup position has a lack of flexibility in the lower back, hamstrings, or shoulder capsule. We began to tackle these "flexibility issues" last week by providing you a series of lower back flexibility exercises.

This week we will address the two other parts of the body that are commonly tight and cause many golfers to have a difficult time with the address position. First, let us take a look at the hamstrings. Hamstrings are commonly "tight" in many individuals. This causes tilting of the pelvis under the spine, which in turn does not allow you to set your body in a good address position.

To counteract such a situation I suggest the implementation of a hamstring stretch or two. One of my favorite hamstring stretches is the Rotational Hamstring Stretch. This is a great exercise to stretch your hamstrings as well as your lower back. Guidelines for this exercise are as follows:
• Pay strict attention to technique
• Perform 10-15 repetitions of the exercise, 1-2 sets of the exercise is ideal, and do this a minimum of 4 times per week.
• Also one thing to keep in mind with all of your flexibility exercises is to take the stretch to the point where you "feel" it in the muscle and no further. Do not try to bounce or push through this barrier, as this can easily lead to a strain.

The final area of the body I often observe as creating difficulty in the address position is the shoulder capsule. The amateur golfer will often have tightness in the front of the shoulders causing the shoulders to round forward, making it very difficult to place the body in a good set-up position.

In such situation I suggest using the following exercise. The exercise will require a physio-ball, which can be found at almost any sporting goods store. The exercise is the Physio-Ball Chest Stretch. This is an ideal exercise to stretch the anterior shoulder and alleviate that "rounded shoulder" look that causes problems in the address.

Begin the exercise by kneeling on the floor, place the physio-ball directly next to your left shoulder. Place your left arm on top of the ball with the elbow bent at 90 degrees. Slowly lower your chest to the floor by bending the right arm. Continue to press the chest downward until a stretch is felt on the front side of your left shoulder or chest. Hold this position for 30 seconds and repeat with the opposite arm. Perform this flexibility exercise with your other exercises a minimum of four times per week.

Remember the address position is where it all starts, and if you are having difficulty with this position, the other phases of the golf swing may be very difficult to execute. We have covered one aspect on the "physical side" of the equation in relation to the address position. Next week will move onto the second--postural strength.