By Sean Cochran, Golf Fitness
Flexibility is a
“buzzword” in golf fitness these days and rightfully
so. We invariably understand to make a full shoulder turn, initiate
the downswing with the lower body, and maintain a balanced finish
position muscular flexibility and joint mobility are needed. If the
golfer is lacking flexibility, the ability to perform each phase of
the swing with the greatest amount of efficiency possible will most
likely be impeded, and unfortunately these impedances limit
shoulder turns, reduce the opportunity to generate club head speed,
and can easily lead to the development of swing faults. Knowing
this information, it only makes sense for golfers to implement
flexibility training into our golf swing improvement program. Such
a program with a minimal amount of time on a consistent basis can
go a long way in improving the golf swing. There are a couple of
points we need to keep in mind as it pertains to flexibility
training for golf. First, we need to know what muscles need to be
flexible and which joints require mobility too execute the golf
swing and second, what are the best types of flexibility
training/exercises for golf.
In the most basic
of terms the muscles surrounding the ankle, hips, thoracic spine
(middle of back between the shoulder blades), and shoulder must be
flexible to allow their corresponding joints to move through the
required ranges of motion during the execution of the golf swing.
Flexibility training for golf requires the utilization of a number
of different types of exercise modalities beyond static stretching.
Static stretching where we hold a “stretch” for 30
seconds is important and should be included in such a program but
we also need to perform dynamic flexibility training focused upon
moving joints of the body through ranges of motion and myofascial
release exercises to remove the “kinks” out of muscles.
This type of program set up addresses all the requirements of
flexibility as it pertains to the golf swing.
To give you an example of a range of
motion flexibility exercise beneficial to golf and focusing on hip
mobility is Windshield Wipers (
). To perform this exercise place yourself
on the floor, back flat, knees bent at 90 degrees, hands between
both knees, feet together, and head resting on the floor. Slowly
separate your feet keeping the knees in place and bent at 90
degrees. Create the separation of the feet through rotation at the
hip joint. Separate the feet as far as possible apart while keeping
the knees and hands in contact with one another. Return to the
starting position and repeat for the 10-15 repetitions.
To learn more about Sean Cochran and his golf fitness training
exercises and programs go to