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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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.
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Wrist CARs
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Week 5 & 6: Dynamic Stretch Classes
For week 5 and 6 we will put all of the mobility together into our Dynamic Stretch Classes. Depending on where you feel your mobility limitations lie you can focus on lower body, upper body or full body. We recommend 2 classes a week on upper and lower and or 3 classes a week full body.
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S2: EP15 - Dynamic Stretch Class (LL/Spine)
This is a 50min Dynamic Stretch Class that will help you improve your mobility for golf. Classes will incorporate Controlled Articular Rotations (CARS), dynamic stretches and golf specific mobility to improve your over all mobility and joint function.
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S2: EP8 - Dynamic Stretch Class (UL/Spine)
This is a 50min Dynamic Stretch Class that will help you improve your mobility for golf. This class will alternate between lower limb (LL) and spine focused classes and upper limb (UL) and spine focused classes. Classes will incorporate Controlled Articular Rotations (CARS), dynamic stretches an...
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S3: EP2 - Dynamic Stretch Class for Golf (full body)
This is a Dynamic Stretch Class that will help you improve your mobility for golf. This class will alternate between lower limb (LL) and spine focused classes and upper limb (UL) and spine focused classes and full body classes. Classes will incorporate Controlled Articular Rotations (CARS), dyna...
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S3: EP3 - Dynamic Stretch Class for Golf (full body)
This is a 50min Dynamic Stretch Class that will help you improve your mobility for golf. Classes will incorporate Controlled Articular Rotations (CARS), dynamic stretches and golf specific mobility to improve your over all mobility and joint function.
