Customize Your Golf Conditioning
To Correct Swing Faults And Reduce Injuries!
To Correct Swing Faults And Reduce Injuries!
Golf Fitness Stretches
This is a great stretch for increasing your back swing for a right handed golfer.
1) While kneeling on all fours, reach across your body so that your hand is on the top of the swiss ball.
2) Now try and roll the swiss ball away from you while lowering your chest towards the ground.
3) Hold for 5 seconds, while exhaling. Repeat 10 times.
Thoracic Spine StretchThis is a great stretch if you have limited mobility in your mid back (Thoracic Spine).
1) While kneeling on all fours, round your back towards the ceiling.
2) Tuck your chin to your chest at the same time.
3) Hold for 5 seconds, while exhaling. Repeat 10 times.
Lumbar Spine StretchThis is a great stretch for increasing the mobility of your lower back (Lumbar Spine).
1) While kneeling on all fours, lift your chin as high as possible while increasing the arch in your lower back.
2) Hold for 5 seconds, while exhaling. Repeat 10 times.
Neck/Trapezius Stretch
During your back swing your neck needs to rotate 75 degrees. This stretch
will help improve your neck rotation.
1) While sitting on a swiss ball, place your left hand on the side of the ball.
2) Take your right hand and gently pull your neck to the right.
3) Repeat the same exercise on the other side.
3) Hold for 5 seconds, while exhaling. Repeat 10 times.
Quadriceps Stretch
Most people have tight quadriceps/hip flexors from their daily activities of driving and sitting at a computer all day. This can decrease your hip turn during the back swing and your follow through.
1) While balancing on one leg, pull your opposite heel towards your butt.
2) You can use a golf club to help you balance.
3) Try to keep your bent knee ponting straight to the ground as you stand up tall.
4) Hold for 5 seconds, while exhaling. Repeat 10 times.
If you can not touch your toes, it will affect your ability to hindge from your hips in your golf posture.
1) Lie on your back and wrap a stretch band around your foot.
2) Keep your opposite leg flat on the ground, with your toes pointed to the ceiling.
3) Pull your leg up towards you until you feel a stretch in your hamstring and calf.
4) Hold for 5 seconds, while exhaling. Repeat 10 times.
Back RotationIf you have trouble with your thoracic spine rotation this drill will help increase your rotation.
1) Sit on a swiss ball with your knee's shoulder width apart.
2) Place a stretch bar or broom handle behind your upper back.
3) Rotate as far as you can to the right and left, while keeping your head straight ahead.
4) Don't let your knee's or hips rotate with you.
5) Rotate to each side 10 times, while exhaling. Repeat 2 times.
Triceps StretchThis stretch will help you with your back swing and help reduce your lead arm from breaking down during your back swing.
1) Sit on a swiss ball with your knee's shoulder width apart.
2) Place your hand over your shoulder.
3) Grab onto your elbow with your opposite hand.
4) Pull back on your elbow until it is pointing to the ceiling.
5) Hold for 5 seconds, while exhaling. Repeat 10 times.
Chest Stretch1) Kneel on an exercise mat with your knee's shoulder width apart
2) Place a swiss ball under your forearm and elbow.
3) Lower your chest to the ground.
5) Hold for 5 seconds, while exhaling. Repeat 10 times.