Add Power to Your Swing - Week 1

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Flexibility is one of the most important components of your golf swing. Stretching can lengthen your golf swing and increase your club head speed. As flexibility decreases, a golfer will try to compensate for the lack of flexibility in the hips, legs and back by altering their swing. If your swing is hindered by poor flexibility you could create stress on the low back region. A thorough golf specific stretching program enhances your capacity to lengthen your muscles which in turn increases your movement range and improving your flexibility.
 
In this series we will improve flexibility by using a dynamic method prior to your round and a static method after your round. We will be using a club on the range and a golf specific stretch trainer for your post exercises. The stretch trainer is specifically designed with foot webbing and handgrips to implement a static stretching process. If you do not have a stretch trainer you can acquire one in the Pro Shop.
 
Now lets get started!
 
Pre-Round: Shoulder warm up
Hold your club in front of you at shoulder height. Rotate the club the club to one side by dropping one hand towards your navel and crossing the chest with the other. Slowly rotate back to the opposite side. Start slowly and gradually increase your rotation speed.
 
Saggy Shoulder Solutions - shoulder rotation Saggy Shoulder Solutions - shoulder rotation

 
Par Level: 10 reps to each side
Birdie Level: 15 reps to each side
Eagle Level: 20 reps to each side
 
Post Round: Shoulder stretch
Stand with your stretch trainer behind you and slowly pull tension on the handgrips by pulling to each side of your so. Slowly lift the arms back and upwards. Once you have found a comfortable stretch hold this position for 30 seconds. Slowly return to the start position and repeat only this time try to stretch just a bit farther.
 
Chest & ShoulderChest & Shoulder

 
Kelly
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    Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 11 years. Kelly welcomes your email questions and comments, contact her at BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.