Sean Cochran: Golf exercises to improve your swing

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Cochran demonstrates the Physio Ball Chest Stretch.

Golf exercises on the professional level of golf play a significant role in the preparation process for competitive events. Significant strides in the past decade on the physiological components as well as biomechanical models of the golf swing have supplied the necessary information for the conception of golf fitness training programs. These types of golf-specific programs are focused upon developing the physical foundation required to execute the golf swing.

A resultant of this empirical and quantitative data on golf fitness training has been the development of training principles and guidelines to adhere to in regards to the development of golf-specific training programs. The core of these principles is the body-swing connection. This principle states that in order to execute the biomechanics of the golf swing efficiently and effectively, certain levels of mobility, flexibility, stability, strength and power must be present within the body.

If the preceding physical components are not present within the golfer, the ability to execute a biomechanically correct golf swing will be severely limited. This type of situation often leads to a series of swing faults associated with an attempt by the golfer to overcome these physical impedances to the golf swing. One such example often times overlooked by the golfer is shoulder mobility. If range of motion is limited in the shoulder capsule, executing the proper sequencing in the backswing, downswing, and into impact most likely will be impeded. This leads to a number of swing faults such as chicken winging, early release, and/or scooping.

The process by which the golfer can eliminate physical dysfunctions is through the implementation of a golf fitness program. Such a program will include a number of corrective exercises. These types of golf exercises will address the "problem" areas of the body through mobility, flexibility, stability, and strength training exercises. Over time such exercises will assist in the correction of physical dysfunctions impeding the golf swing.

The first step in the implementation of corrective exercises and a golf fitness program is to comprehend the underlying training principles which govern such a training program. The centerpiece of these principles is the mobility/stability pattern of human movement. This principle, popularized by physical therapist Gray Cook, explains how the body operates to create efficiency within basic locomotion or athletic activities.

The mobility/stability pattern of human movement states in order to create efficiency in basic movement patterns or athletic actions, the body must operate in an alternating pattern of mobile joints and stable body segments. If this pattern of mobile joints and stable body segments is altered, dysfunction in movement patterns or athletic actions will occur. Relative to the golf swing, this principle indicates in order to have the ability to execute each phase of the golf swing efficiently, the mobility/stability pattern of human movement must be intact. If it is not and dysfunction exists within the mobility/stability pattern of human movement, the athletic actions within the golf swing will be impeded.

A joint-by-joint review of the mobility/stability pattern of human movement indicates the following: Ankle -- mobile, knee -- stable, hip -- mobile, sacral/lumbar/pelvic complex -- stable, thoracic spine -- mobile, scapular/thoracic spine -- stable, gleno-humeral joint -- mobile, elbow -- stable, wrist -- mobile as it pertains to efficient human movement and the golf swing.

The Body-Swing Connection and Mobility/Stability Pattern of Human Movement are two key components necessary in the correction of physical dysfunctions affecting the golf swing. Once a golfer acknowledges these principles, the process of building a golf fitness program can begin. This process begins with a series of physical screens. The goal of these screens is to pinpoint areas of dysfunction within the body affecting the golf swing.

One such area of the body often overlooked but definitively affecting many golfers is the shoulder capsule. The shoulder is a ball and socket joint with 360 degrees of intended range of motion. Many golfers do not possess full range of motion within the shoulder capsule thus impeding their ability to execute a biomechanically correct and repeatable golf swing. A common cause for limitations within the shoulder capsule is anterior shoulder tightness. This tightness is typically caused by muscles on the "front side" of shoulder being "tight" and in a shortened positioned.

This anatomical position referred to as upper cross syndrome impedes the golfer from setting up in the correct address position as well as placing the body in fundamental positions required to execute a proficient golf swing. One such golf exercise to assist in the lengthening of muscles which are in a shortened or "tight" position is the Physio-Ball Chest Stretch. This golf exercise is classified as a static flexibility exercises addressing the muscular on the anterior portion of the shoulder.

Begin this exercise kneeling on the floor, physio-ball placed directly next to your left shoulder. Place the 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. Pay strict attention to the alignment of the elbow with the shoulder joint and progress slowly with the pressing of the chest to the floor.

It is important the golfer acknowledge the body-swing connection and the relevancy this principle plays in the execution of an efficient and effective golf swing. Physical dysfunctions play a major part in the development of swing faults, and such dysfunctions can be corrected with the assistance of golf exercises. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com.