To execute their swing correctly and prevent injury or strain, golfers must work on mobility. The force on the lower and middle spine during a golf swing can place extreme demands on the body.
To better understand golf mobility, let's take a look at the three components of a proper swing: ability to hinge at the hips, weight shift and a slight lateral slide and hip whip just before impact.
If the muscles around the hip are tight and not functioning properly, hip mobility will be limited—this will carry over to the mechanics of your swing.
Here are a few drills golfers can do to loosen up their hips and spine.
Try doing this for 5 minutes before any activity, and your body will thank you.
This is a great exercise to develop rotary stability. Do 5 per side.
Rockback Quadruped T-Spine Rotation
This drill teaches athletes how to open up in the middle (thoracic) spine. Do 8 per arm.
Split Stance Adductor Stretch
This one is great for hip internal/external rotation and adductor mobilization. Do 8 per side.
Wall Hip Flexor Mobilizations
This one helps improve hip and ankle mobilization: 8/side.
Side Lying Windmill
Split Stance Windmill
This is great for T-spine mobility and hip internal/external rotation : 6/side.
These exercises will not address all the muscles associated with the hips—or provide golfers with dysfunctions in this joint with all the exercises they need to improve hip mobility—but they will help you understand the importance of hip and T-spine mobility during a swing.
Once you've added these golf mobility drills to your training, add even more power to your swing through these golf exercises.
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