Week 4: Ankle and Wrist Mobility
6 Week Golf Mobility Program
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1m 45s
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
Ankle CARs (daily): 2-3 repetitions each direction / side
Wrist CARs (daily): 2-3 reparations each direction / side
Shoulder CARs (daily): 2-3 repetitions/side
Shoulder Swimmers: 2-3 repetitions
Up Next in 6 Week Golf Mobility Program
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Calf stretch with yoga block
This is a calf stretch with yoga block to improve your ankle mobility. Find a position with the biggest line of stretch and hold for 1-2 minutes deep breathing (4 seconds in, 8 seconds out). Once you have held for a minimum of 1 minute your PAILs contraction is pushing the ball of your foot into...
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Seated ankle inversion/eversion
This is an ankle mobility exercise to help improve ankle inversion and eversion. You will need a chair and a yoga block. Place the yoga lock between your knees and align your hips, knees and ankles. Press into the yoga block and keep your knees still while trying to move your ankles into inver...
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Ankle CARs
Ankle CARs will help you to improve your ankle mobility, awareness and strength. Proper ankle mobility is needed to create a stable connection to the ground and to create balance throughout the swing.