Part 4: In-Season flexibility training

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As we continue on with the development of our in-season golf fitness program it is time to input the final two components of our flexibility section. At this point we should have a very sound understanding of why flexibility training is an important component of an in-season program.

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.
To learn more about Sean and his golf fitness programs, click here

First and foremost flexibility exercises allow us to develop and maintain the ranges of motion required to execute the golf swing. Secondly, an increase in practice and playing causes fatigue in the muscular system. When muscles get fatigued they become tight. Once muscles are tight your susceptibility to injury increases. Flexibility training during the season assists in "lengthening" tight muscles and reducing the possibility of injury.

In addition to understanding why flexibility exercises are beneficial at this time of the year, we also have a set of guidelines to follow for implementation of these exercises. I suggest performing your flexibility exercises a minimum of 4 times per week, up to 6 times per week if flexibility is an issue with your golf swing. Each flexibility exercises should be "held" for at least 30 seconds to receive the benefit of the stretch. And finally, remember to perform each exercise with attention to technique, taking each stretch to the first "tissue tension point". This is the position in the stretch where the first amount of tension is felt in the target muscle.

Keeping these guidelines in mind during the execution of your flexibility exercises will provide you the greatest amount of benefit from this section of your program.

Up to this point we have been providing you with flexibility exercises to target the common "problem" areas for most golfers. We have addressed the calves with the Standing Calf Stretch. The Kneeling Hip Flexor Stretch for your hip flexors was introduced two weeks ago, and last week we looked at the 90/90 Hamstring Stretch.

This week we will complete our flexibility program by tackling the lower back and shoulders. The lower back is the most commonly injured area of the body in golf and rightfully so. The lower back is placed under large amounts of shear force each and every swing. As a result the muscles of the lower back become fatigued and tight, increasing the possibility of injury and decreasing the range of motion of the body. To counteract this occurrence the introduction of lower back flexibility training is a must at this time of the year.

An ideal lower back flexibility exercise for the golfer is what I call Cats. To perform this flexibility set both of your hands on the floor directly under the shoulders. Position both of your knees directly under the hips, eyes looking down and back flat. Begin by extending your lower back upward towards the ceiling. Continue to arch the lower back up until it is rounded. Keep the arms straight throughout the exercise. Hold the position for 30 seconds. Once complete slowly round the lower back down towards the floor. Simultaneously extend your head upward, keep the arms straight throughout the entire movement. Continue to round your back until a stretch is felt across the lower back. Hold the stretch for 30 seconds.

Once complete it is time to move onto the shoulders. Golfers will often have what I term the "rounded shoulders" look. This is where tightness exists on the front side of the shoulder complex causing a rounding forward of the arms. This creates a great amount of difficulty in placing the body in the correct address position as well as executing a full shoulder turn. To counteract this situation we will address the shoulder complex with the Physio-Ball Shoulder Stretch. A physio-ball will be required to complete this exercise.

Begin this exercise kneeling on the floor, physio-ball placed 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.

Remember flexibility training is extremely important at this time of the year. The exercises will assist in developing and maintaining the ranges of motion required for the swing as well as assist in preventing injury. Next week we will begin the second phase of your in-season golf fitness program.