Fitness for golfers: Easy mobility exercises

Cat and dog

TARGETS

Mobility of the lower back and pelvis is key for an efficient transfer of energy in the golf swing. The ability to tilt and control the position of your pelvis in the downswing can help you to transfer energy from the lower body into the upper body and golf club.

TECHNIQUE

Cats and dogs are a great exercise to get the pelvis moving independently and to practise using the core muscles that control it.

From an all-fours position create an arch in your lower back by tilting your pelvis forwards. Then, using your abdominals, tilt your pelvis backwards and straighten your back again. Only move your pelvis and lower back and keep the rest of your body still.

Repeat this 10-12 times. Once this feels controlled, you can perform it in a golf stance.

Foam roll

TARGETS

Foam rolling is a great way to release areas of connective tissue that may have stiffened through training or playing golf.

Those of us who work at a desk all day can also get a little tight at the top of our back and shoulders. This can restrict our movement and affect how we swing the golf club.

TECHNIQUE

Lie on the foam roller so it is just below your shoulder blades, keep your hips and ribs down and just extend your upper back. Make sure that the only movement is coming from your back rolling over the foam roller.

Gradually work up the rest of the upper back trying to extend the spine as much as possible, but only move as far as you feel comfortable. Those who have a rounded upper back or are tight in the chest will really benefit from this move.

Fire hydrants

TARGETS

These are great for improving movement and stability in your hips. Fire hydrants can help improve stability in the hips and this will help you to maintain a strong and stable base throughout the golf swing. This will make it easier for you to stay balanced and controlled in your swing, which as a result will improve the consistency of your ball striking and help you to hit it better and further.

TECHNIQUE

Get into an all fours position on the floor with your elbows straight and wrists directly below your shoulders. Keeping your leg bent, move your knee away from your body. Pause at the top and then slowly return the leg back to your starting position. Ensure that the move is slow and controlled, and that the only movement is coming from the top of the hip that is working.