Backswing Mobility Program
This is a collection of stretches and mobility exercises that will help you improve your backswing mobility.
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Backswing Mobility Program Introduction
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EP4 - How to load into the backswing
Join Shannon and Wes Heffernan to help you improve you backswing load. Learn how to load properly into your trail hip and the exercises that can help.
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EP 9 - Lead arm extension in the backswing
This is a short video on how to improve your shoulder and upper back mobility for better lead arm extension in the backswing.
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Better rib mobility for better rotation
Rib mobility is extremely important for spinal mobility and rotation in the golf swing. This video will help you to improve your rib mobility through proper breathing. It will also help you to improve your rotation for a better golf swing.
Frequency: Daily
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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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Collapsed quadruped thoracic segmentation with band
This is a great upper back (thoracic spine) mobility drill to help you improve your thoracic mobility and segmentation. When going through this mobility exercise try to focus on moving only the segment of spine under the band. You will work on flexing the spine or pushing your spine up into the...
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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... -
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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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 sleeper stretch (90/90 internal hip stretch alternative)
The hip sleeper stretch is an alternate stretch option to the 90/90 internal hip rotation stretch. Improving internal hip rotation will allow you to properly load into the trail hip in the backswing.
Frequency:
- 2-4 days a week @ 30-50%- effort on PAILs and RAILs (recommended for beginners)
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Golf Posture hip rotation drill
This is a great drill to help you improve your hip mobility in rotation as well as build your body awareness for better rotation in your golf swing. Start in a good neutral golf posture and put one foot back. Keep your front knee out with an engaged front hip. With your hands on your hips rota...
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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... -
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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Thoracic rotation with horizontal adduction stretch
This is a great stretch if you are looking to improve your backswing rotation and or the width of your backswing. Ensure that you don't move your lower body and you are feeling your upper back rotate into the stretch. Always move into a position that you can relax into and not feel any pinching...
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EP3 - Advanced Dynamic Stretch (Backswing class)
This is a 50 minute advanced Dynamic Stretch Class. Classes will start with a CARs warm up and will add in more challenging positions and progressions. Classes will flow through a variety of stretches and will challenge end range strength with for improved joint mobility and capacity.