Golf stretches to improve your golf swing

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Flexibility is a requirement in the execution of a fundamentally sound golf swing. Golf stretches can be a very important factor in the improvement of this component within your swing. The majority of amateur golfers are aware of the importance flexibility plays in the execution and fundamental improvement within the swing.

Physio Ball Quadriceps Stretch

Unfortunately, for many players the process by which to implement golf stretching exercises to improve one's golf swing becomes a little confusing. As a result limitations in their flexibility continue to hamper their golf game. First and foremost, when it comes to improving your flexibility, it is best to understand what transpires within the golf swing when flexibility is an issue.

The biomechanics of the golf swing require the golfer to draw the club through a large range of motion. In order to complete this requirement effectively and efficiently certain levels of mobility and flexibility are needed. If the golfer is lacking in these base levels of mobility and flexibility, the ability to execute the golf swing correctly will be limited. The result of such limitations is the development of compensations in an attempt to overcome the lack of mobility and flexibility within the body.

Alleviation of these compensations within the swing can only be corrected through the implementation of golf stretches to increase mobility and flexibility levels. It is incorrect to think limitations in flexibility can be corrected through lessons and practice alone. Again this is a physical limitation that affects the golf swing and needs to be addressed through golf fitness exercises.

Once we understand the problems a lack of mobility or flexibility can generate within the golf swing, the next step in the process of implementing golf stretches is to know which joint and muscles require flexibility for the golf swing. Not every muscle and joint in the body must be flexible to execute the golf swing, only certain joints and muscles.

To answer this question of which joints and muscles require flexibility for the golf swing, we can revisit the Mobility/Stability Pattern of Human Movement Principle. This principle states in order for human movement to occur efficiently, certain joints of the body must be mobile while other segments of the body require stability. The Mobility/Stability Pattern of Human Movement indicates the joints of the ankle, hip, thoracic spine (upper back), shoulder, and wrist must be mobile in order to execute a biomechanically efficient golf swing

The information found within this principle also tells us what muscles require flexibility to execute the golf swing. In order for a joint to be mobile the muscles surrounding the joint must be flexible. If the muscles surrounding a specific joint are "tight", the joint itself will be immobile thus causing difficulties in the execution of the golf swing. For example, the hip is a joint requiring mobility to execute the golf swing, and in order for this joint to mobile, the muscles surrounding the hip must be flexible. As a result, stretching exercises for the golf swing will focus on the muscles associated with the ankle, hip, thoracic spine (mid-upper back), shoulder, and wrist.

Once we understand the consequences of a lack of flexibility in the golf swing and what muscles require flexibility, the final step is to know when to perform golf stretches. Golf stretches should ideally be performed before a round of golf or practice session, post-round, and on non-playing days. The length of each of these golf stretch sessions is approximately 10 minutes, which makes them reasonable for any golfer to complete.

Knowing the why, how, what, and when of golf stretching provides us the knowledge base to implement flexibility exercises that will benefit our golf game. Over the past weeks we have been building such a program to perform after a round of golf or practice session. We term this golf stretching program as the post-round program and as result should be executed after playing or practicing.

The final golf stretching exercise we will implement into this program is the Quadriceps Stretch with Physio-Ball. This exercise requires the usage of a stability ball. If you do not have this piece of equipment utilize the side of a sofa or wall. This exercise focuses upon developing flexibility in the front of the hips and quadriceps.

Begin this exercise by placing the right foot and ankle of the ball with the right knee in contact with the floor. Set the left foot on the floor in front of the torso with the knee bent at 90 degrees. Lean forward with the upper body and place both hands on the floor.

Slowly elevate the torso upward placing the hands on your hips. Maintain position of both the left foot and right knee during the elevation of the torso. A stretch will be felt in either the right hip or quadriceps. Hold this position for 30 seconds and repeat with the opposite leg.

Golf stretching exercises are very beneficial in developing the required levels of flexibility for the golf swing. If limitations exist in terms of mobility or flexibility within the body, execution of a fundamentally sound golf swing can be hampered. To learn more about Sean Cochran and his golf fitness programs go to http://www.seancochran.com.