Episode 3

Flexibility

A golf flexibility program will benefit any player's game as it enhances range of motion and helps to prevent injury. In this show, Dave and Greg demonstrate a series of flexibility exercises for ankles, calves, hamstrings, hip range of motion, separation of upper body & lower body, shoulder, neck and spine range of motion. These exercises will help you to maintain your posture, allow for good shoulder and hip turn and promote balance. They also provide recommendations for developing good exercise routines for home and at the golf course.

Episode Details

• One common misconception is that younger players are more flexible than older ones yet the reality is that age or athleticism does not necessarily translate into good flexibility.
• Flexibility is required to maintain good posture, balance and allow for good shoulder and hip turn.
• Flexibility also helps target areas of weakness (such as backs) prior to playing golf to help prevent injury.
• A golf flexiblity program should focus on all parts of your body:
  • ankles
  • calves
  • hamstrings
  • hip range of motion
  • separation of upper body and lower body
  • shoulder range of motion
  • neck range of motion
  • spine range of motion.
• Your ability to separate the upper body from the lower body is analogous to a rubber band. Developing power in the abdominal area is greatly enhanced if you create elastic energy (stretching the rubber band) by prestretching a muscle before
  you contract it.
• It's important that you develop a routine prior to getting to the golf course.
• Your home routine is generally recommended first thing in the morning after a shower when your muscles are warmer and more loosened up.
• Focus on those exercises which require lying down on the floor so that these are not required at the golf course.
• At the golf course, apply some of these exercises prior to as well as during the round (every 3 or 4 holes) in order to keep loose.
• Specific flexibility exercises also help target swing flaws like reverse spine angle, flying elbow/chicken winging or early extension.