Hamstring stretch (seated)
6 Week Golf Mobility Program
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4m 41s
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 and don't hold on to tension.
10s + PAILs contraction - slowly ramping (20%, 40%, 60%) up a contraction in the tissue we are stretching (hamstrings, back of the leg)
10s + RAILs contraction - slowly ramping (20%, 40%, 60%) up a contraction in the opposite tissue (quad, front of the leg)
** after releasing the RAIL contraction you should gain 15 degrees of range, you can hold in this new range and repeat the process:
Caution: if you are new to PAILs and RAILs contractions start at 20 or 40% and and work on your stretches 5 days a week, once you have the feel and have increased you tolerance you can increase the contraction 60%+ and reduce your days to 3 days/week.
Up Next in 6 Week Golf Mobility Program
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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 ...
