As we continue on discussing the phases of the golf swing and their relationship with golf fitness and how they pertain to the improvement of the golf swing, it would be unfair and incorrect not to discuss flexibility in the backswing phase of the golf swing.

We have discussed flexibility in other aspects and stressed what an integral part it is of an efficient and successful swing. A quick review shows the definition of flexibility is simply the optimal extensibility of all soft tissues in the body. Relative to golf, this definition says every muscle, ligament, and tendon in the body must allow for optional joint range of motion to move the club through the required ranges of motion in the golf swing.

Please remember muscles tissue, ligament tissue and tendons surround each joint. All of these tissues can be shorted and create tightness in joints and, as a result, golfers often have joint restrictions which prevent taking the club through the full backswing. As a result the biomechanics of the swing can change, the swing path of club can be altered and a decrease club head speed may occur. The more joint restriction a golfer has due to tight muscles, ligaments, or tendons, the greater the likelihood of having compensations in the golf swing.

One noticeable example of this is in the backswing, when the golfer struggles with an incomplete backswing.

To solve this problem, it's necessary to implement golf specific flexibility exercises into a comprehensive training program to improve the golf swing. Golf specific flexibility exercises fall into three different types of flexibility training: responsive flexibility exercises, operational flexibility exercises, and dynamic flexibility exercises. We'll get to the other two in the coming weeks, but this week's tip will focus on responsive flexibility exercises, which I like to call lengthening exercises. Responsive flexibility exercises lengthen, or stretch muscles and tissues that are shortened or tightened. These types of flexibility exercises allow for muscles to return to a position where they can allow the joints of the body involved in golf swing to move through the required ranges of motion.

A great responsive flexibility exercise, especially for the backswing, is called "cat down and up." Often times, the golfer will have lower back muscles which are tight, not allowing them to complete a full backswing. The cat down and up focuses on the lower back.

To begin this exercise, place the hands on the floor directly under the shoulders and the knees are on the floor directly under the hips. Eyes should be looking down to floor and the back flat in this position. Begin the exercise by extending the lower back upwards and continue to extend the lower back upwards until it is rounded. Hold this position, cat up, for 30 seconds.

Continue the exercise by pressing the lower back down to floor. Continue the downward action until the lower back arches. Hold this position, the cat down, for 30 seconds. Throughout the exercise, keep the arms straight and the knees under the hips. I suggest 3-5 reps of the cat up and down movement to assist in creating flexibility in the lower back.

Remember, this is just one responsive flexibility exercise in a complete golf specific flexibility program. We have two more categories of flexibility training, which we'll discuss in the future to assist you in developing the flexibility required in the golf swing.