2-minute Total Body Spinal Rotators
Individual Flexibility Exercises • 1m 51s
Your ability to rotate your shoulders, torso and hips around your spine determines how much clubhead speed you create in your golf swing. Spinal mobility decreases with age. Lack of spinal mobility is associated with poor posture and restricts your shoulder and torso turn in the golf swing.
Adding rotational exercises into your daily routine can facilitate a more effective turn and help you increase clubhead speed for more distance.
Lie on your back with your knees bent and your feet flat on the floor. Extend your arms straight out to the side as shown.
Slowly lower your legs to one side, trying to touch the ground with your bottom knee and hold position for 8 to 10 counts.
Try to keep both shoulders flat on the floor. Don't let your shoulders raise off the ground.
Return to the start position and repeat on the opposite side.
Alternate rotating bent legs from side to side for 8 to 10 repetitions on both sides.
Up Next in Individual Flexibility Exercises
2-minute Thoracic Spine Stretch
If you cannot take your thoracic spine through full range of motion, you will end up over using your shoulder muscles and this may cause injury. You will tend to lift the club up to the top instead of making a complete turn to finish your backswing, leading to power leaks and swing faults.
1-minute Shoulder and Arm Opener
In the golf swing, you need to move certain parts of your body, while other parts stabilize. This is what helps you create clubhead speed. If your shoulders are tight, then you can’t swing your arms independently from your torso and you won’t be able to create clubhead speed.
Stand in a shoulder...
1-minute Quick Golf-Specific Warm Up ...
You should warm up muscles and joints before you stretch. You actually need to warm up before you warm up. You need to Actively Warm Up before you play and practice.
To increase your blood flow, which brings needed oxygen to muscles and joints, you can jog in place, do jumping jacks or take a b...