The 3 Best Stretches For Golf. Golf Fitness, NYC

 

Every golfer wants to play golf better! But The challenge for most amateur golfers is a lack flexibility/mobility and stability. Those are the primary physical qualities they need order to have the ability to maintain posture throughout the golf swing.

It’s these qualities that are necessary to  generate speed and power with minimal risk of injury.

"Most amateur golfers do not possess the physical capabilities to perform the required body movements that are involved in a mechanically correct golf swing."_Brett Cohen

If you lack the flexibility/mobility and stability at the start a golf swing with proper posture it will be impossible to maintain proper posture throughout the swing! 

"You need to maintain the same hip flex, tilt and spine angle your putting and chipping as you do in the full swing, so therefore you need to be in good enough shape that you’re able to maintain and hold these positions in motion."  _Clint Wright, a 30 Year PGA Professional in Anderson, SC.

What Is Golf Flexibility? 

Golf flexibility is the amount of movement, uninhibtited by range of motion restrictions, that a golfer needs to play golf to his or her potential. Optimal range of motion is a biomechanical prerequistite of the golf swing. It’s not something you can purchased at the proshop! You need to earn it!

So What Do You Stretch? 

The best way to determine what YOU need to stretch is by having a physical screen done which will determine what it is YOU can or cannot do in relation to what is required and desired of a mechanically correct golf swing. This screen was developed by the Titleist Performance Institute for golf professionals to identify any physical limitations that might be effecting their swing. I also use a length/tension assessment I learned from the C.H.E.K Institute Golf Fitness Specialist program. 

In The Meatime…..

Most amateurs are going to need to stretch the following:

  • Chest
  • Lats
  • External Hip Rotators

Here are my 3 Best Stretches For Golf

1) Feldenkrais Neck/Shoulder Integrator 

Directions: Lie on your side with your knees slightly higher than your hips. I suggest you support your head with a 1/2 foam roller/rolled up towel, or similar object – in order to keep your head in line with the rest of your spine. Gently rest your hand on your forehead. Inhale slowly (up to a count of 4) as you roll your head away from the arm on the ground. When your body stops, exhale slowly (up to a count of 4). Repeat this movement 5 – 10 times or until you can comforatbly touch your shoulder, arm and head on the floor. 

2) Seated 90/90 Hip Stretch

Directions: Sit up tall with one leg in front of you bent 90 degrees at the ankle, knee, and hip and one leg behind you with your ankle, knee and hip bent 90 degrees . Reach across with your left hand and place it on top of your right knee, yoru left hand next to your hip with the fingers facing back. Tilt at the pelvis, take a deep breath and gently press your hand into your knee and knee into your hand. After 3 seconds exhale and bend forward from the hips. Repeat 3 – 5 times with each leg forward or until you cannot bend forward any longer. 

3) Reverse Wall Squat

Directions: Stand 6 – 10 inches from a wall with your feet facing straight ahead and your arms on the wall, straight at the elbow. Tilt your pelvis so that your butt goes back and continue to sit down as far as you can without your hands coming off the wall. With each squat you should be able to walk a little closer to the wall. Do at least 5 or until you can get your hips below your knees without your arms leaving the wall. This stretch will stretch the; lats, pecs, hips and calves all at the same time. 

Brett’s Bottom Line: 

These stretches can be categorized as corrective stretches in that they are needed by those who have muscles imbalances and joint restrictions that could potentially cause altered swing mechanics. When you golf with altered muscle length or muscle balance, your nervous system will create movement compensations in order to work around them. 

These stretches can be performed before exercise, before golfing (as long as you follow them up with a dynamic-stretching routine) and as a cool-down stretch. 

To learn more about how my Fit For Golf  program can help you achieve Longer Drives, Lower Scores and Fewer Injuries… Call: (917) 596-8485 or email: info@nygolffitnessguru.com and schedule your FREE strategy session. 

 

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