Golf flexibility exercises and stretches for your golf game

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Sean Cochran demonstrates the Piriformis Stretch.

Golf flexibility exercises and golf stretches can benefit your swing and game in many ways. Almost any golfer, professional or amateur, needs to perform golf flexibility exercises to improve their golf swing. The reason why is directly related the requirements of the golf swing.

The golf swing requires the club to be drawn through a large range of motion. In order for the golfer to accomplish this requirement of the golf swing efficiently and effectively, certain levels of flexibility and mobility are required of the body.

As stated in previous articles, if the body is lacking the required levels of flexibility or mobility for the golf swing, the golfer will be unable to execute the mechanics of the swing efficiently, thus resulting in a series of compensations in an attempt to overcome this situation.

Understanding why flexibility and mobility is a requirement of the golf swing is the first step in the process of implementing golf stretches in a constructive manner to benefit your swing. The second step is determining what muscles and joints actually require flexibility for the golf swing.

The question of what areas of the body require flexibility for the golf swing is best answered by utilizing the mobility/stability pattern of human movement. A quick review of the mobility/stability of human movement indicates that, for the body to execute athletic actions efficiently (golf swing included) certain joints must be mobile while other body part segments must be stable. Joints within the body that need mobility for the execution of the golf swing require flexibility from the musculature surrounding these joints.

For example, the hip is a joint that needs mobility to execute the golf swing. If the musculature surrounding the hips is "tight", mobility within this joint will be limited, thus causing limitations in the execution of the golf swing.

Joints requiring mobility for the golf swing are as follows: the ankle, hips, thoracic spine (upper back), gleno-humeral (shoulder), and wrist. As a result, flexibility exercises for the golf swing should focus on the musculature surrounding these joints, which will then assist in providing the body with the ability to execute the golf swing efficiently and effectively.

The final question to answer is when? When should you perform golf stretches and flexibility exercises to improve your swing?

Ideally it best to perform a golf flexibility program before a round of golf, after a round of golf, and on days you do not play or practice. Though this appears to be a lot in terms of time, the reality is it is not. A golf flexibility program takes approximately 10 minutes to complete. As a result it is a very reasonable amount of time to spend on the improvement of your game.

At this point we know the whys, whats, and whens of golf stretches and flexibility training, so we now may move on to the development of such programs. In the last article we began the process of developing a post-round flexibility program, and this week we will continue the development of this program.

Why perform a post-round flexibility program? During athletic activities, such as a round of golf, muscles become fatigued. When muscles become fatigued they get "tight", which causes restrictions in mobility. To alleviate this "tightness" in the muscular system, one can simply perform a series of flexibility exercises. In addition, a post-round flexibility program does not need to be completed immediately after coming off the 18th green. Just perform the golf stretches at some point before retiring for the night.

The second golf flexibility exercise we will introduce into your post-round program is the Piriformis Stretch. This is a flexibility exercise focused on the musculature surrounding the hips that is often "tight" on golfers.

To perform this golf stretch lay on the floor, knees bent at 90 degrees, and feet flat on the floor. Slowly place the outside of your right ankle on the thigh of the left leg. Grasp the right ankle with your left hand and place the right hand on the inside of the right knee. Elevate the left leg to a position where the lower leg is parallel to the floor and the knee is bent at 90 degrees. If an additional stretch is required, simultaneously pull with the left hand and press with the right hand until a stretch is felt. Hold the stretch for 30 seconds and repeat with the opposite leg.

Golf stretches and golf flexibility programs are integral part in the execution of an efficient golf swing. Remember, if the body is not mobile or flexible, execution of the golf swing can be hampered.

To learn more about Sean Cochran and his golf fitness programs go to http://www.seancochran.com