Fitness: Improve your game with a full body workout
MOBILITY STRETCH & WARM UP: Lunge with torso rotation
TARGETS
Mobility of both the hips and thoracic spine are important for an efficient golf swing. You need to create the correct angles in your backswing to generate torque and power in the downswing. This stretch can form part of your daily routine, or it can be used as a pre-round warm up to stretch the hip flexors and increase rotation of the thoracic spine.
TECHNIQUE
Start in a half kneeling position on the floor with your front leg at a 90-degree angle and your back knee resting on the floor. Take your opposite hand to the leg in front (so left hand if the right leg is forward), and place it to the side of your foot – this should cause your back leg to straighten and knee to raise off the floor. Rotate your chest towards the front leg and reach up towards the ceiling.
DO
Aim to do this stretch every day. Start by holding the stretch on each side for 30 seconds, then steadily increase this to 45 seconds. Try and maintain a straight back leg and a 90-degree angle in the front leg.
DYNAMIC STRETCH: Inchworms
TARGETS
Inchworms are a great warm-up exercise for stretching the hamstrings and improving hip flexion. Improving hamstring flexibility and hip mobility will help prevent injury and support your knees. It’s also important for the set-up posture and for maintaining the correct dynamic posture throughout the swing. In addition, the push up position after the stretch will work your arms, shoulders and core.
TECHNIQUE
With your feet together and legs as straight as possible, stretch down and put your hands on the floor in front of you. Walk your hands forward slowly while keeping your legs straight and bending only at the hip. Keep walking your hands out until your body is parallel to the floor in a push-up position. Then start walking your feet in towards your hands, keeping your legs straight and driving your heels to the ground. Only move a few inches at a time until your feet are up towards your hands and you are back in the starting position. You can then start to walk the hands out again and repeat.
DO
Perform six inchworms as a pre-workout/round warm up. Aim to keep your legs straight until they reach your hands, but if you are limited in your hamstring flexibility just walk them in as far as possible until they want to bend. Performing this exercise regularly will help improve hamstring flexibility and build stability in the shoulders.
Rachael Tibbs is a TPI L2 Certifi ed Golf Fitness Professional, who specialises in golf-specific strength and conditioning. Visit dynamic-golf.co.uk
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