3 Stretches to Improve Your Golf Swing!

[Music] what's going on guys welcome back to the channel all golfers whatever level want an efficient powerful backswing and what do we need for that we need to be able to move around the spine we need to be able to stabilize the body and basically create the patterns that you need for the best swing possible so straight up very simply today we're going to look at three stretches that are going to increase your range of motion enhance your joint stability and allow you to create a position at the top of the swing that you need to golf strong so our first stretch is going to be the lion cross body separation so here we're looking at the ability to separate the upper and lower body which is huge in the golf swing you think about the kinematic sequence the so-called x-factor the amount of separation you can create between your upper and lower body is going to have a direct impact on your ability to create speed and therefore distance all right it's also going to be a massive part of your long term golf in health because if you can stack the body in the correct way then create optimal movement you get the stability and you get that range of motion okay so very simply obviously all these movements always work both sides you don't just work your golf side always work both sides but here you're going to take the lying position you're going to let the leg go up and over take the opposite arm hold behind the knee and then your trill side arm is going to start at 90 degrees okay what I want you to do from here is you're going to open out the arm and try and get the back of your hand flat to the ground one key thing here and with all elements of mobility is to breathe through the motion big deep breaths allow the cns to relax increase the range and allow the muscle to function the way that it should do so movement number one we looked at static range of motion and that big separation of the upper and lower body movement number two the split stance t-spine rotation is going to follow on from exactly that looking at the stability of the lower body and movement of the upper body in a more dynamic pattern okay so if you can't keep the trail knee off the ground do so adds a little bit of stability and balance to the lower body if you need to rest it that is cool guys all right but here we're looking at stabilizing the hips and then really working through the thoracic spine so that's the middle of the back lots of musculature in there and a massive number of people have movement issues have some kind of issue with the t-span okay typically we're all sat down more than we should be we're all using phones computers we get a slightly rounded spine we lose our posture and the ability to move through the thoracic spine the way that we want to is gonna be lost to some extent okay so creating a solid posture good positioning and then the ability to rotate through that thoracic spine is going to be huge for all your movement patterns your posture and definitely your golf swing okay so from here you're going to get yourself set in that split stance and you're going to take the arm under the leg and open up big wide circles guys alright so really try and find a big range of motion work on the underside and open up really working around the spine always be mindful of how you do stabilize the spine in any pattern because the more that is in position the more stable it is the better your rotational capacity your movement capacity will be okay so again work both sides really work through the range feel this movement and stay stable to the ground so we've looked at static range of motion we looked at separation and we've looked at dynamic rotation our final and third final movement is going to be the bird dog extension okay so here we're looking at organization and stability okay because stretching is beneficial without question however you have to be able to use that movement capacity stabilize the joint to actually see a performance benefit okay so that's what we're looking at here and this is a really good process for any part of the body static dynamic stability it's a great way to actually apply these movement patterns and improve your gear okay so here you're going to go into an all-force position create that neutral spine straight away okay not in too much extension not in too much reflection so basically nice and neutral okay stabilize the core and then from there you're going to take your ah single arm and the opposing leg and work to full extension on both sides of the motion okay so you're reaching forwards with the arm reaching back with the leg and you're trying to get as flat and as extended as possible hold the end range just for a few seconds each rep stay balanced and do not allow any wasted movement throughout this movement alright so as we said here this is all about core stability spinal positioning and then the ability to work the extremities with balance coordination and great levels of stability so that's your process to create more rotation and a longer backswing with three awesome mobility exercises so let's talk about the swing and why that's going to work all right so as we said right away in the video in the movement patterns we need to be able to separate the upper and lower body so starting out the hips are going to rotate but they're not going to rotate as far as the upper body and that is where the key really comes in because then once we have that rotation of the hips and the stability of the joint we can then continue to rotate the upper body and that is where the power and that long efficient backswing is going to come from okay so way rounds get to the swing really is up to you but we have to be able to create a full body turn if we're going to optimize our power output so as we go you're gonna let that trail hip load the glute and work against the foot so you get that torque you get that term really good pressure and ground force creation okay from there we're looking to turn the torso basically as far as we can and the ability to do so is going to come down to the spine angle and the thoracic spine we just talked about so we stabilize the trail hip we turn and it's this position here where the whole body is working the way that we wanted to we've got stability we've got talk and then you've got that rotation working through the t-spine to give you that big long backswing so as we look up that's the position we're looking for and the really cool thing is that when you get this pattern of movement correct and your body is happy in that stable powerful and efficient rotation your downswing is more or less going to take care of itself because once we have stabilized around the joint the muscle is working it's contracting so it's going to be in a good solid position guys all right so once we get into there basically all the muscles are working up and up and up they get to a certain point they want to go back to where they're usually at they're going to fire in the opposite direction so once we start to load we're getting all this power it's all loaded on the trail side we'll load it on the lead side and then we get a push pull into the swing that is going to create the most powerful and optimal motion possible okay so exactly the same structure as we've talked about with the mobility we need upper and lower body separation we need to be able to go through all some ranges of motion both for rotation and general movement capacity and then we need the stability so that when you start to put on the power it's go time and you can deliver some awesome club head speed all right so these are three simple movements you can use to improve your rotation and your capacity to create an extremely good powerful backswing which is always going to lead to a pretty good downswing okay so there's much more to come here guys all right working on your mobility your movement pans and then your golf fitness is going to be hugely beneficial to your play on the course and your lifestyle off of it okay so tell your friends subscribe to the channel and as always make sure you go and get the golf world app for some free mobility and so much more this is the strongest movement in golf