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Individual Flexibility Exercises

Individual Flexibility Exercises

The first and foremost component of a golf-fitness program is to stretch and balance muscles before you work on developing stability, strength and speed. In this video collection, you will find workouts and routines that focus on improving flexibility and mobility in golfers. These workouts target the muscles used in the golf swing, that are chronically tight in golfers.

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Individual Flexibility Exercises
  • 1:40 min Single Leg Balance Hip Opener

    Learning the CardioGolf® "single leg balance hip opener" golf swing power exercise can help your clients improve not only their strength and flexibility but their balance as well.

    Equipment Needed:
    CardioGolf™ Shortee Club
    CardioGolf™ Slope
    Modify if no equipment available.

    Here are the bene...

  • 1:30 Sweetheart Shoulder Exercise

    Protect your shoulders and neck.

  • 2:00 min GolfGym® PowerBandz Bend and Extend Pilates Exercise

    This simple exercise can help you build strength and endurance in your lower abdominals, hips and core.

    GolfGym® PowerBandz simulate being on a Pilates Reformer. The exercises target your arms and legs while still focusing on the core, providing a more comprehensive workout at-home. t's great f...

  • 2:00 min Dynamic Windshield Wipers for Hips

    Windshield Wipers are a great way to help loosen the hips as they mobilize the hips in both internal and external rotation. It is also a great exercise to help improve your hip's overall flexibility to improve your weight shift. A better weight shift will help you create more power in your swing.

  • 2:13 min Modified Pigeon Stretch on Slope

    Professional golfers know the importance of athletic development for golf. As a recreational golfer, you may not have the time to train like an elite athlete, but by simply adding a few swing drills into your daily routine, you can dramatically improve your game. And you don’t have to go to the g...

  • 3:22 min Modified Hip Stretches

    Lizard Pose and Hamstring Stretch are an excellent way to improve flexibility in the hip flexors, hamstrings and quadriceps.

    Integrating these exercises into your daily routine improves hip flexibility and strengthens the leg muscles.

    Modified Lizard Pose and Hamstring Stretch on Slope-
    1. Get...

  • 1 min-Calf Stretch

    If you play a lot of golf, you end up walking a great deal and this can tighten up your calf muscles. Doing a simple calf stretch on a daily basis could help you prevent injury.

    Stand in a splint lunge position with your front leg bent and the back leg extended.
    Press the heel of the back leg i...

  • 1:36 min-Pilates Exercise for Better Rotation

    If your tendency is to bob up and down, raise your head or lift your arms and shoulders as you swing back, you will end up changing your spine angle in your backswing. This will cause you to hit thin shots or even top the ball.

    Ideally, you want to keep your head at the same level throughout yo...

  • 1-minute Elongate Stretch for Back and Shoulders

    As golfers we spend a lot of time hunched over, so it's important to do stretches that elongate the spine to counterbalance the ill affects of being hunched over for long periods of time.

    Stand with feet together.
    Simply interlace your fingers and stretch your arms above your head.
    Keep your elb...

  • 1:14 min-Chest, Shoulder and Back Stretch

    As golfers, we spend a lot of time hunched over, so it is important to do stretches that open the chest and back. This stretch will help open up the chest and stretch the shoulders and back at the same time.

    Stand in a shoulder width stance and interlace your fingers behind your back.
    Stretch y...

  • 1-minute Torso Turn Exercise

    If your backswing is short or your turn in restricted, then you need to practicing making a better turn. During the swing the power is generated from the torque you create between the upper and lower body. This exercise is a great exercise to help strengthen the core and shoulder stabilizers simu...

  • 1-minute Glute and Hip Stretch

    This exercise will not only stretch your hip, but it is a great way to warm up before play or practice.

    Use a club for balance.
    Stand on one leg and place the other foot on top of your knee, so that you are balancing on one leg.
    Squat down as far as you can to feel a stretch in your hip and glut...

  • 3-min Spinal Mobility

    Here are some ways to improve your spinal mobility.

  • 1:38 min Lower Body Twist

    This exercise will help stretch the low back and hips. It will help you learn separation of the upper and lower body that is so important for the golf swing.

    Lie on your back with your legs in table top.
    Stretch your arms out to the side to stabilize your upper body.
    Keeping your upper body sta...

  • 1:08 min Alternate All Fours

    This exercise will strengthen your lower back and core muscles to protect you from injury.

    Get down on all fours. Lift one leg and the opposite arm off the floor.
    Inhale as you extend your leg and arm so that they are parallel to the ground. Exhale as you return to the start position.
    Repeat mot...

  • 1:22 min Pilates for Golfers-Wood Chops

    Pilates teaches you where to place your focus for success. Pilates will help you develop core strength, so you can learn to swing from a strong center. Pilates helps make your golf swing effortless.

    In this video, see how owner, Patrea Aeschliman uses a reformer to exercise for golf....

  • 2-min Lunge with Twist

    Practice something about your game everyday. #CardioGolfChallenge

    Watch Karen Palacios-Jansen, LPGA Teaching Professional, demonstrate how to demonstrate this exercise.

    Benefits of the lunge exercise include developing strength and firmness in your lower body. The twisting part of the exercise ...

  • 1:11 min Chest and Back Stretch on Floor

    To maximize your full potential in the golf swing, you must have the ability to take your joints and muscles through their full range of motion. Performing exercises that focus on muscles that are chronically tight will help your become more efficient in your golf swing.

    Having tight or overly ...

  • 2:49 min Helicopter Arms

    This drill will help you learn the plane of your swing.

  • GolfGym® PowerSwing Trainer Plus-(002)

    The GolfGym PowerSWING Plus easily attaches to any standard golf grip. Teaches the “Feel” of Your Golf Swing. Eliminates “Casting” and “Over the Top”. Add Power and Distance. Helps You Practice More Efficiently. Receive Immediate Feedback.
    Visit for more information.

  • 1-minute Shoulder Retraction Exercise

    This exercise will help you improve your posture.

  • 3:35 minute Hip Mobility Variations

    CardioGolf creator Karen Palacios-Jansen visits with Jonathan Avalos, a golf fitness professional located in Charlotte, North Carolina. Jonathan is the owner of Athletic Golf Fitness and shows us a hip mobility series using the CardioGolf Slope.

  • 1-minute Standing Upper Back and Arm Stretch

    To play golf at your full potential you must be able to possess the ability to rotate almost every joint in your body to its functional capacity. If there are restrictions in the shoulders, torso, pelvis or hips, there will be compensations somewhere else in the musculoskeletal system, which resu...

  • 1:48-minute Side Lunge with Ball Roll

    Your ability to create power comes from the ground up; from your feet, through your legs all the way to your arms and finally to the club. So you want to have a strong, flexible legs. You want to be able to take your muscles through their full range of motion. This exercise will not only improv...