Golf flexibility exercises to benefit your golf swing

text size

As we've previously discussed, golf stretches and golf flexibility exercises are very beneficial in the development of an effective golf swing. Research has demonstrated the benefits of these types of golf fitness exercises in the execution of a biomechanically efficient golf swing, where each phase of the swing is performed in the correct sequence and timing.

Kneeling Hip Flexor

Unfortunately for many amateur golfers, questions arise regarding the correct type of stretches and flexibility exercises to perform to benefit their golf swing. Over the past few weeks we have been addressing these questions -- What are the benefits of golf stretching exercises? What areas of the body should be the focal point of these golf flexibility exercises? How often should these type of golf fitness exercises need to be performed?

A quick review of information discussed previously indicates the need for flexibility training for the golf swing is based upon the requirements to draw the golf club through a large range of motion. Executing each phase of the golf swing from address to follow through requires mobility and flexibility from the muscular-skeletal system. If limitations exist in terms of flexibility or mobility, the ability to execute a biomechanically efficient golf swing will be inhibited, thus leading to compensations in the execution of the golf swing in an effort to overcome these physical limitations.

In addition to knowing why golf stretching and flexibility are definitively needed relative to the golf swing, research has also provided us with a road map to the areas of the body requiring flexibility and mobility for the golf swing. To determine what areas of the body require mobility and flexibility for the golf swing, we can turn our attention to the Mobility/Stability Pattern of Human Movement.

The Mobility/Stability Pattern of Human Movement states in order to execute a biomechanically efficient golf swing, certain joints and muscles of the body must be mobile and flexible. The ankle, hip, thoracic spine (upper back), shoulder (gleno-humeral), and wrist are joints requiring mobility to execute a biomechanically efficient golf swing. In order for these joints to be mobile, the surrounding musculature must be flexible. As result, the focus of our golf stretching exercises will be centered upon the musculature surrounding the aforementioned joints.

Finally, we must address when golf stretches and flexibility exercises should be performed. Ideally, a golf flexibility program should be performed pre-round, post-round, and on non-playing days. The amount of time spent on these golf flexibility programs is approximately 10 minutes, thus making a stretching program reasonable in terms of time frames for all golfers.

Basic guidelines for the three aforementioned golf stretching programs are as follows: Perform a pre-round flexibility program prior to practice or playing, a post-round stretching program after playing or practice, and a maintenance program on non-playing days. Once we understand the benefits and basic guidelines of a golf flexibility program, we can turn our attention to building golf specific stretching programs.

Over the past few weeks we have been building a post-round flexibility program. The goal of this program has been to stretch and elongate muscles becoming "tight" after a round or practice sessions. Up to this point we have the 90/90 hamstring stretch, piriformis stretch, and cat-in-the-wheel flexibility exercises implemented into this program. This week we will add the Kneeling Hip Flexor Stretch.

The kneeling hip flexor stretch addresses the anterior (front) portion of the hip, which is commonly tight in many golfers. To perform this golf flexibility exercise kneel with the right knee in contact with the floor. Place your hands on the 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 the to left. Hold the stretch for the 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