Simplified Flexibility for Golfers

By: Alan Smith

There is so much information about golf fitness that I’ve found my students want something simple to understand and follow. So, I’ve come up with a very easy to follow program of exercises golfers can perform anytime, anywhere in order to improve their game and overall fitness. Its based on improving flexibility and strength in four key areas of your body. This is much easier to remember than specific exercises.

This article covers the flexibility aspect of the program with the article Simplified Strength for Golfers covering the strengthening aspect.

1. Neck rotational flexibility
a. Look straight ahead; now rotate your head to look as far to the right as you can. Repeat as far to the left as you can.
Perform 3 times each side at least 2 times a day.
Benefit: Improves shoulder rotation for max backswing.

b. Now bring your right ear to your right shoulder and slide your left arm down your side to get your left ear and left shoulder as far apart as you can. Repeat on the other side.
Perform 3 times each side at least 2 times a day.
Benefit: Improves shoulder rotation for max backswing.

2. Upper body flexibility
Put arms out to your sides and up in the letter T. Now swing your arms to the front so your palms cross each other and feel your shoulder blades open behind you. Next swing your arms behind you and feel your shoulder blades come close together.
Perform 5 times front and back at least 2 times a day.
Benefit: Improves shoulder rotation for max backswing.

3. Mid-section flexibility
a. Put arms out to your sides and up in the letter T. Now rotate your body as far to the right as you can. Then return to middle and rotate to the left as far as you can. Allow your body to twist all the way down through your legs. Work up to trying this without moving your pelvis; keeping it perfectly still and not rotating with your upper body.
Perform 5 times each side at least 2 times a day.
Benefit: Improves spinal rotation for max backswing, power through the downswing and breaking at end of follow through.

4. Hip flexibility
Tight hip flexors are the root cause of a number of muscle imbalances that not only affect golf but everyday life and posture for so many of us.

a. To stretch, place your right foot on the first stair of any stairway. Place your left foot three stairs up. Hold onto the railings if you need to for balance and drop your pelvis toward the steps between your feet and keep your back straight up or even extend it backwards if you can. You should feel a stretch in the area by your front pockets. Switch feet and repeat on the other side. (You can also switch sides as you attempt to walk up the stairs three steps at a time to get a good strengthening workout for your legs.)
Perform 3 times on each side, once every day.
Benefit: Improves posture, reduces back pressure, allows abdominals to tighten, allows back and gluts (your buttocks) to strengthen and hamstrings to release. Improves your setup, golf posture, back endurance, range of motion for your legs and hips during backswing and your ability to stay in the proper swing plane.

b. Always follow any back extension (bending backwards like in the hip flexor stretch) with a forward bend or flexion. Stand and roll down so that your palms are on the floor with your knees bent, much like you would bend over to tie your shoes while standing. Keeping your palms on the floor, try to straighten up your legs. This will stretch your back and hamstrings.
Perform straighten up and then go back down 3 times, once every day.
Benefit: Same as 4a.

You will find that these exercises will be easy to remember and fit into your everyday life. Your flexibility will increase to the point that you will be more fluidic in your movements and ready to play your next round at the drop of a tee.

Article Source: http://www.bettergolfarticles.com

Alan Smith is co-author of the 2nd edition of Golf and Pilates for Pilates Professionals sold through The Pilates Physical Mind Institute . A Golf Conditioning Specialist and Pilates instructor located in North Carolina. He provides one-on-one training, group workshops and is available for speaking engagements. USA phone: 704-877-9556, Email: pilates289@yahoo.com and international website.

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