Shoulder Flexibility Series
Goal: Increase range-of-motion around shoulders to aid in shoulder turn; loosen muscles for more rhythmic, fluid swing.
Explanation: Stand feet hip distance apart with ends of club in both hands resting in front of you on thighs. Inhale, extending both arms straight overhead. Bend both elbows bringing club directly behind head in line with ears. Lower elbows as much as possible and try to straighten arms still holding club behind low back against buttocks. Reverse, bending arms at elbows bringing club back overhead and return to front. Do not force stretch. Repeat 5x.
Lateral Flexibility with Rotation
Goal: Help to stretch rib cage, promoting better range of motion.
Explanation: Stand tall holding club overhead with hands wide on grip and close to club head. Slowly bend from side to side with intention of lengthening spine and adding space between each vertebra.
Merry-Go-Round
Goal: Prepare body for round; decrease risk of injury by loosening up muscles in low back and hips.
Explanation: Stand with feet hip distance apart holding ends of club in both hands with arms straight in front of chest. Inhale to prepare. Exhale rotating club and upper body to the right as far as possible. Lift up on left toe to allow further rotation. Goal is to rotate club 180 degrees. Inhale return back to start position. Repeat other side. Complete 10 repetitions each side. Focus on tall spine lifting away from hips.
Ferris Wheel (Golf Swing)
Goal: Promote muscle memory; increase blood flow and circulation to spinal rotation..
Explanation: Stand in address position with same hip tilt and spine angle. Hold onto ends of club allowing arms to fall in place in alignment with feet. Inhale prepare. Exhale rotate upper body as if in backswing trying to turn shoulders, arms, and club. Pause. Inhale repeat to start. Repeat backswing 10x. Then proceed to follow through on opposite side. Focus on controlled movements.
Trunk Flexion with Step Over
Goal: Stretch low back and gluteus while activating core & hip flexors for power in swing
Explanation: Hold the hozzle end of a golf club parallel with the ground in front of you. Pull abdominals in and round back reaching club to ground. Try to lift knee and step over club. Tap foot on ground then bring foot back over club to start position. Practice! This is an advanced movement and requires balance and core activation. Repeat each foot 3-5 times.
