Golf exercises to increase flexibility for your swing

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Physio Ball Chest Stretch

Golf exercises in the form of stretching and flexibility training are integral components in the improvement of your golf swing. The PGA TOUR professional understands the requirements of flexibility in the execution of a biomechanically correct golf swing, and as a result the professional-level player adheres to a golf fitness program, which includes golf stretching exercises.

The amateur level player can learn a great deal from the PGA TOUR player in terms of developing a fundamentally sound golf swing. One such area in which the amateur golfer can greatly benefit is in the arena of golf stretching exercises. All too often the amateur player is unaware of the benefits of flexibility training for the golf swing, what areas of the body require flexibility for the swing and the guidelines to the implementation of golf stretching exercises within a golf swing improvement program.

As a result of how important flexibility is in the execution of the golf swing and questions surrounding flexibility exercises for the golf swing, this series of articles has focused on the guidelines of flexibility training for golf in addition to the introduction of a series of golf-specific stretching exercises.

The first step in this process is to develop an understanding of the range of motion required in the golf swing. The execution of a biomechanically efficient golf swing requires the golfer to draw the club through a large range of motion. In order to complete this requirement of the golf swing, the golfer must have certain levels of mobility and flexibility within the body. If the body is lacking these base levels of mobility and flexibility, compensations will occur in the swing. These compensations are a result of an attempt by the golfer to execute a biomechanically efficient golf swing, which they are unable to perform because of flexibility limitations.

Secondly, we must understand what areas of the body require mobility and flexibility to execute the golf swing. To answer this question we can turn our attention the Mobility/Stability Pattern of Human Movement. The mobility/stability pattern of human movement indicates in order for efficient movement of the body to occur within the golf swing, certain joints must be mobile and other joints stable. Joints requiring mobility for the golf swing necessitate the musculature surrounding these joints to be flexible. If these muscles are "tight" and not flexible, the corresponding joint will lack mobility and thus negatively affect the golf swing.

Relative to the golf swing, joints requiring mobility are the ankle, hip, thoracic spine (upper back), shoulder, and wrist. As a result, a comprehensive flexibility program for golf will address the muscles associated with the aforementioned joints with a series golf stretching exercises.

Finally, the amateur golfer must understand when to perform golf stretching exercises. Golf stretching exercises should ideally be performed prior to a round of golf or practice session, after a round and on non-playing days. A pre-round, post-round, and maintenance golf stretching program can be completed in approximately 10-15 minutes thus making these flexibility programs reasonable for any amateur player to implement within their golf swing improvement program.

Once the amateur golfer understands the importance of flexibility training, what areas of the body require flexibility for the golf swing, and when to perform golf stretching exercises, the next step is simply the development of a golf specific stretching program.

As a result, we will now turn our attention to the addition of an exercise to our post-round flexibility program. The exercise we will add to our post-round flexibility program is the Physio-Ball Chest Stretch. This exercise addresses the muscles of the anterior shoulder.

An exercise ball will be required to perform this stretch. If you do not have an exercise ball, you can simply use a coffee table or similar piece of furniture. Begin this exercise by kneeling on the floor and placing the exercise ball next to your left shoulder.

Place the left arm on top of the ball with the elbow bent at 90 degrees. Once in position 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 to align the elbow with the shoulder joint and progress slowly with the pressing of the chest to the floor.

Golf stretching exercises are very beneficial in developing the required levels of flexibility for the golf swing. If limitations exist in terms of mobility or flexibility within the body, execution of a fundamentally sound golf swing can be hampered. To learn more about Sean Cochran and his golf fitness programs go to http://www.seancochran.com.