“Your Body Faults are Your Swing Faults ©” con’t…Stretches

So now that you have a better understanding of how your body creates your swing faults, let’s take a look at some solutions. If you perform these regularly, you will experience better posture, better mobility, better stability and an overall improvement of your game!

These stretches should be done daily especially before a lesson, practice and before a round.

STRETCHES:

1.    Pec Stretch- to improve posture

1-2 times per side- do more to the tighter side until equal

• Place arm on top of Swiss ball, lower body down toward floor, hold for five seconds, then push arm into ball at a 30% effort for five seconds, repeat the relax/contract sequence 3-5 times. Switch sides.

2.    Foam Roller- to improve hip mobility

• Lay on top of foam roller on the floor

• Lay such that your hips sit at a 45 degree angle and your bottom leg is softly bent with the foot flat on the floor while the top leg is bent at a 90 degree angle.

• Both hands should be on the floor behind you

• Now slowly begin to roll up and down on the roller so as to “roll out” the Glute Maximus and the trigger points you find in them. The Glute Maximus is a powerful hip extender and stabilizer of the sacrum and pelvis.

• Roll through all spots in the glute max area then rollover onto one side so that the bottom leg is straight and the top leg is bend and foot flat on the floor in front of the down leg

• Your elbow and fore arm should be on the floor

• Now move up and down on the roller using the aforementioned forearm and the top leg to move the bottom/ relaxed leg, this is working the “Glute Medius and MInimus” that are responsible for lateral hip stability.

• You can move up and down and side to side to “seek and destroy” all trigger points and adhered tissue…

• Now you want to work all the way down to the knee doing the same thing. This area is known as the Iliotibial Band (IT Band), and stabilizes the knee.

Foam Roller -2

Foam Roller 1

3.  Overhead turns with hips still- to improve separation

10 times each side/each leg- do more to the tighter side till equal

• Place club from one hip at thirty degree angle and another directly overhead, then turn side to side about ten times while keeping hips still, thus the club on the hip remains stationary as well. Switch, repeat other side.

Club Stretch

By Dee Tidwell- golffitnessguys.com

Thanks to Dee Tidwell of GolfFitnessGuys.com for this article and the continued support of women’s golf.

Next Up – The Exercises

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