Flexibility may the most crucial factor in the making of a successful golfer.
A solid, powerful swing is defined by the ‘x-factor’ or the relationship of shoulder to hip rotation which should ideally be a 90° angle turn by the shoulders over the hips and the hips should turn at a 45° angle.
Tight shoulders, stiff hips, and rigid hamstrings do little to help you achieve the x-factor and a lack of flexibility may also limit your distance off the tee. As such, it’s important that golfers practise exercises specifically designed to improve flexibility.
1. Dynamic Twist
This stretch will improve internal hip mobility, alleviating swing faults and improving your backswing.
- Lie on your back
- Cross your right leg over your left with your left hand on your right knee
- Rotate your body to left while bringing your right arm to shoulder height
- Inhale and rotate your right shoulder, bending your elbow, and bringing your hand towards your head
- Exhale and rotate your right shoulder while bringing your right hand towards your waist
- Repeat 5-10 times before switching sides
2. Window Washers
By releasing the hips, quads, and oblique abdominal muscles, this stretch will improve the finish position of a golf swing.
- Lie on your back
- Bend your knees and bring your feet close to your glutes, wider that hip-width apart
- Inhale and lower both knees to the ground to the right
- Return to the starting position as you exhale while considering Australian sports betting
- Switch sides and repeat 10 times in each direction
3. Twisting Table
This stretch increases rotation and the extension of the thoracic spine and trains your body to stretch your spin over a stable hip base.
- Begin on all fours
- Place your right hand behind the head and inhale while twisting from the thoracic spine so that your below is pointing towards the ceiling
- Exhale while tucking your right elbow under your left shoulder
- Hold position for 5 breaths
- Repeat 5 times
4. Swiss-Ball Russian Twist
This stretch will increase the range of motion in your hips, lats, and shoulders.
By training your body to rotate the spine, hips, and shoulders, you’ll be able to create a very tight, compact coil.
- Start with your shoulder blades and head on a Swiss (exercise) ball with your feet flat on the floor
- Raise your arms straight in the air to clasp your hands together
- Rotate your shoulder slowly to the left until your arms are roughly parallel to the ground
- Pause and then rotate to the right
- Do 2 sets of 15 repetitions each
5. Hip, Trunk, and Lat Extensions
- Holding your golf club in your left hand for balance, kneel on your left leg with your right foot flat on the ground
- Raise your right arm over your head and lean to the left, stretching the lats and hips on your right side
- Hold for 3 breaths, repeat 3 times, and then switch sides