Golf fitness exercises in your pre-round warm up

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Physio-Ball Lat Stretch

A series of golf fitness exercises to prepare the body for a round of golf can go a long way in game improvement. Preparation involves a physical, mental and biomechanical segment to ready the player for a competitive round of golf.

Kneeling hip flexor

Physically, a pre-round warm-up prepares the neuromuscular system of the body for the athletic actions required within the golf swing. We do this through a series of golf fitness exercises geared towards stretching, activating and integrating the neuromuscular system based on the requirements of the golf swing.

If you don't perform a series of golf fitness exercises to meet the aforementioned goals, this can severely limit your ability to execute the golf swing efficiently when stepping up to the first tee.

The process of physically preparing the body with golf exercises can be separated into three distinct categories. The first category of exercises is focused upon stretching muscles associated with the golf swing that are "tight". The second series of exercises includes activation of the nervous in order to execute the finite neuromuscular requirements of the swing. The final category of exercises entails an integration of the entire neuromuscular system "feet to fingertips" to bridge the warm-up from exercises to the actual swinging of a golf club.

You can elongate or stretch muscles associated with the golf swing that are in a shortened position ("tight") with a category of exercises termed static stretching. Static stretching is a process by which the golfer will take the target muscle(s) to a position where tension is felt. Once this position has been reached, the golfer will hold this position for 30 seconds. The "holding" of this position allows for an elongation of the target muscle(s), thus creating a greater range of motion with the joints associated with the muscle.

All too often, tightness in certain muscles impedes the required joint ranges of motion required of the golf swing. When this happens, limitations within the swing result in the development of compensation patterns. Here's a prime example of this situation -- tightness in the hips impede the ability of the golfer to create a full shoulder turn in the backswing. This creates a limited shoulder turn, which in turn reduces speed generation as well as creates tempo issues in the full swing.

The process of elongating muscles associated with the golf swing began with the Standing Calf Stretch, and continued with the introduction of the 90/90 Hamstring Stretch and Glute Stretch. This week, we will complete the process with two additional static stretches for your pre-round warm-up program.

The first stretch, Kneeling Hip Flexor Stretch, will complete the elongation of muscles associated with the hips, and the Physio-Ball Lat Stretch will elongate muscles associated with the thoracic spine and shoulder joint. Again, tightness in the hips will impede the ability to execute the golf swing from address all the way to the follow through, and limitations in the thoracic spine or shoulder will severely limit the backswing. As a result, it is imperative to address all of the muscles associated with these joints within a pre-round warm-up.

To perform the Kneeling Hip Flexor Stretch, place the right knee in contact with the floor. Place your hands on your hips, and bend the left knee at 90 degrees. Begin by pressing the hips forward, allowing your left knee to bend. Continue pressing forward until a stretch is felt in the right hip. Once a stretch is felt in the right hip, extend the right arm overhead and bend the torso to the right. Hold the stretch for 30 seconds and repeat with the opposite leg.

Once complete with the Kneeling Hip Flexor Stretch, proceed to the Physio-Ball Lat Stretch. If you do not access to a physio-ball, utilize a bench, chair, or even golf cart in its place. Begin by kneeling on the floor, with the physio-ball directly in front of you and hands on top of the ball.

Roll the ball forward by extending the arms and allowing your hips to shift backwards. Continue to extend the arms forward and your hips backwards until a stretch is felt in the upper back, lats, or shoulders. Hold this position for 30 seconds. Remember to keep your lumbar spine (lower back) straight throughout the entire exercise.

Keep in mind how imperative a pre-round warm-up incorporating golf fitness exercises is to success on the course. If muscles are "tight" that are associated with the golf swing, ranges of motion will be limited and cause restrictions within the golf swing. The utilization of static stretches can assist in creating the joint ranges of motion required of the golf swing, thus alleviating compensations in the golf swing and benefiting performance in your golf game. To learn more about Sean Cochran and his golf fitness programs go to http://www.seancochran.com.