Flexibility is a key ingredient for a powerful golf swing. Range of motion is critical to your performance - lack of it contributes to improper mechanics, fatigue, and injury. A major source of tension for golfers is having tight hamstring and hip flexor muscles that cause the low back to become tight and inhibit range of motion. Passive stretching of the hamstring and hip flexors can help you achieve proper rotation for a better swing.
Here are a few exercises to increase your range of motion for improved performance.
Back stretch: Kneeling on both knees, sit on the heels, with the trunk bent forward over the thighs, and arch the back as much as possible. Extend arms forward to full length with palms on the floor and force the head down between the arms as far as possible. Hold position for 15"-30" seconds. Relax and breathe through the stretch. Repeat.
Double knee to chest: While lying on back, bring both knees slowly toward the chest, grasp both bent knees and continue to pull gently as far as possible toward chest. Hold the end point 15"-30" seconds. Relax and breathe through the stretch.
Spinal twist: Start by sitting with your right leg straight out in front of you, your left leg bent, left foot crossed over the right knee. Stretch by placing your right elbow on the outside of your left knee, pushing the left knee inward. At the same time, place your left hand on the ground behind you, and twist looking over your left shoulder. Keep pushing with your right elbow and twisting with your head over your left shoulder until you feel a good tension along your spine and hip, and hold for 15-30 seconds. Repeat opposite side.
Hamstring stretch: In a standing position. Cross the left leg over the right, placing the left foot directly along side the right. Bend the trunk slowly forward, sliding both hands down the left leg toward the ankle until you feel stretch. Hold 10 seconds. Repeat opposite side.
Hip flexor stretch: Placing one leg upon a bench or chair with the support leg fully extended, the golfer gently settles the body weight downward, stretching the (iliopsoas) muscle on the side of the extended leg. Hold 15-30 seconds. Repeat opposite side.
Tijeras Creek Golf Club Rancho Santa Margarita, CA Phone: 949.589.9793
Michelle Dubé LPGA Teaching Professional
Call Tijeras Creek golf pro shop to schedule a lesson. progolflesson.com