6 Week Golf Mobility Program
Welcome to the 6 week Golf Mobility Program. This program will cover the main joints and movement that are required to create a coordinated, powerful and efficient golf swing. The program will progress through specific joint mobility and then will finish with full dynamic stretch classes working building better mobility and capacity for golf.
Week 1 - Spinal mobility
Week 2 - Hip Mobility
Week 3 - Shoulder mobility
Week 4 - Ankle and wrist mobility
Week 5 - Dynamic Stretch Classes for golf (upper and lower body)
Week 6 - Dynamic Stretch Classes for golf (full body)
At the end of this 6 mobility program you should being to understand what joints and movements are the most restricted and what needs the most work. Focus on the stretches and joints that are the most restricted. Ensure you never move through any pain or pinching though any of the stretches or exercises.
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6 Week Golf Mobility Program - Introduction
Welcome to the 6 week Golf Mobility Program. This program will cover the main joints and movement that are required to create a coordinated, powerful and efficient golf swing. The program will progress through specific joint mobility and then will finish with full dynamic stretch classes workin...
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EP 1 - Body swing connection
Shannon and Wes help you understand how your body, movement and mobility can affect your golf swing.
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Week 1: Spinal Mobility
In the first week of the program we will focus on spinal mobility. For your exercises you can program them as follows:
Segmented cats/dogs (daily): 2-3 repetitions
Side lying open books (daily): 3 repetitions/side
Seated thoracic rotation stretch (3 days a week) - 2 min stretch followed by a 15... -
Segmented cats and dogs
This is a spinal mobility exercise to help you to improve your lumbar (lower back) and thoracic (upper back) flexion and extension. Proper spinal segmentation is a key to helping you improve your golf posture and set up as well as your rotation in the backswing and downswing.
Work slowly throu...
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Seated thoracic rotation stretch
This is a thoracic rotation stretch to help you improve your thoracic mobility. This is also a great stretch to help you to activate your core to effectively rotate your torso and thoracic spine.
Frequency: 2 - 4 days a week @ 60% effort
Technique:
- Start by sitting upright with a neutral sp... -
Lateral line stretches
Lateral line flexibility plays a roll in creating an effective backswing and an efficient downswing. It will help you maintain your posture in the backswing and help to create a better backswing path. It will also help you maintain your posture into the downswing and post into your lead hip mor...
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Side lying open books (thoracic rotation)
Side lying open books are a great way to improve your thoracic rotation and your separation in the golf swing. Improving thoracic rotation can improve your backswing rotation and rotation through the ball. It is also very important for proper movement in chipping and putting.
When performing...
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Week 2: Hip mobility
The second week of the program we will focus on hip mobility. For your exercises you can program them as follows:
90/90 external hip rotation stretch or bench 90/90 (3 days a week): 2 min stretch followed by a 15 second PAIL and a 15s RAIL
90/90 internal hip rotation stretch (3 days a week):... -
90/90 external hip rotation stretch
This is a 90/90 external hip rotation PAIL/RAIL stretch. This stretch will help to improve your hip external rotation for better rotation in the golf swing. This also improves the hip capsule for better mobility through the hip.
Frequency:
- 2-4 days a week @ 30-50%- effort on PAILs and RAILs ... -
Bench 90/90 external hip rotation stretch
If you struggle getting into a proper 90/90 position on the floor this is a great option to get better alignment with the spine and a better neutral pelvis. This stretch is great to help you improve your hip mobility and the capsule tightness. You want to maintain a slight lower back arch and h...
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90/90 internal hip rotation stretch
The 90/90 internal hip rotation stretch will help you to improve your hip rotation for a better golf swing. Optimal internal hip rotation is needed for a proper loading into the trail hip in the backswing and a proper rotation and post into the lead hip in the downswing. Restriction in internal...
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Hip flexor stretch
The hip flexor stretch (PAIL/RAIL) can help you to improve your hip extension and glute engagement. It can also help you to get proper movement through the hip without compensating through the lower back.
1-2 minute stretch - deep diaphragm breathing into the front of the hip
10s + PAILs contr... -
Hamstring stretch (seated)
This is a hamstring PAIL/RAIL stretch to help improve your hip flexion and reduce compensation through the lower back. Proper hip mobility is crucial for a consistent and efficient golf swing.
1-2 minute stretch - deep diaphragm breathing into the back of the leg (hamstring) complete relax an...
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Side lying hip CARs
Side lying hip CARs can help you to improve your hip mobility, awareness and strength. The side lying position helps you to better control the pelvis and lower back for improved hip isolation and mobility training. This exercise is crucial for improving your hip rotation in the golf swing.
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Standing hip CARs with doorway block
Standing hip CARs with doorway block will help you to improve your hip range of motion and help you decrease your pelvic compensation. Repeat 2-3 repetitions per side very slowly with the intention of moving through the biggest range of motion you can without pain or pinching and without compensa...
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Week 3: Shoulder Mobility
The third week of the program we will focus on shoulder mobility. For your exercises you can program them as follows:
Sleeper stretch (3 days a week): 2 min stretch followed by a 15 second PAIL and a 15s RAIL
Shoulder external rotation stretch (3 days a week): 2 min stretch followed by a 15 ... -
Shoulder internal rotation sleeper stretch
This is a stretch to help improve your shoulder capsule and internal rotation. Start by lying on your side with your legs piked and your head resting on a block. Ensure your scapula or should blade is flat on the mat. With the elbow bent and keeping the shoulder at less than 90 degrees rotate t...
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Shoulder external rotation stretch
External shoulder rotation is a key component to an effective backswing and an efficient downswing. Lack of rotation can cause a flying elbow (chicken wing) in the backswing and can limit shallowing of the club in the downswing.
Frequency:
- 2-4 days a week @ 30-50%- effort on PAILs and RAIL... -
Chest doorway stretch
Chest doorway stretch. 1-2min stretch, 10-15 second PAIL and RAIL.
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Lat stretch
This is a lat stretch to help you improve your shoulder mobility. This stretch will help you to get more height and extension in your backswing with out needing to bend your elbow or loose your posture.
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Scapular CARs (arms by sides)
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Shoulder CARs
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Golf posture shoulder swimmers
This is a great shoulder mobility exercise to help you improve your shoulder mobility. Try and maintain a stable golf posture throughout. Move slowly with control. Repeat for 3-5 repetitions.
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Week 4: Ankle and Wrist Mobility
The forth week of the program we will focus on ankle and wrist mobility. For your exercises you can program them as follows:
Calf stretch (3 days a week): 2 min stretch followed by a 15 second PAIL and a 15s RAIL
Seated ankle inversion and eversion (daily) - 5 reps each motion x 5 second hold
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