15 Minute Golf Stretching & Mobility at Home

Will improving your flexibility stop you hitting a slice and develop a better golf swing yes it will and in this 5 minute video we're going to show you through a 15minute session you can do at home at the office even at the course and you will improve your rotation improve your flexibility and allow yourself to hit better shots before we get into the movements let's talk about why this will help your golf swing we're talking about the slice but this is about the swing overall and it's all about rotation the more we can rotate the better the club's going to work around our body now we know that slice happens when the club goes over the top that is outside of the ball and across the line of impact causing that slight motion and all the spin on the ball so if we can develop an improved rotation where we use our legs but also turn through the Torso and the thoracic spine much better we can get the club in a better position more behind us so that when we swing down we can be more from the inside square up the club face and is a simple way to hit better shots okay so the more you can rotate the more swing potential you have this session is super simple any level of golfer can do it and is absolutely going to help your rotational profile all you need is a club a little bit of time and right now we're going to show you the movements so you can get it done we start with the hips looking at rotation and loading while getting into the joint and really using the big muscles this is the three-step hip opener you can use a club for balance if you need to but we're working through different ranges of motion at the hip and develop each round okay so as we set we go forwards and we go into that deep lunge position hold for a couple of seconds maintain your breae in and your neutral spine step back to Center and then we step out to 45° we lunge into that position there opening up the hip you will feel some tightness don't go past the point of comfort just work into the hip each round you go a little further back to Center then we go as close to 90° as we can sit into that lunge create that rotation at the hip step back to Center out to 45 and then back through that forward lunge okay we're going to complete five Cycles on each side that was the left we're going to switch to the right because one thing that golfers will almost always see is an air symmetry different levels of movement for different sides of the body so when you switch sides be very aware of how this side feels to the other side because that's going to inform you on what you need to focus on and why your golf swing might struggle in a certain pattern so take your time through this movement we're really focusing in on the hips you should feel it deep into the joint maintain that neutral spine control your breathing so your core is active as well that is how we get the most out of this stretch stay Dynamic stay loose complete your five Cycles on each side take as long as you need to this does feel good if you are using this as a follow along routine pause the video hit your five cycles each side if you're ready to move on we're now going to focus in on the posterior chain and specifically your upper body rotation so movement number one is a seated torso rotation take a nice posture so get a suitable seat one that way is going to allow you to get your feet flat and your quads pretty close to 90° again we're going to use the club just for a reference point you're going to put that across the shoulders and then set up good posture obviously we don't want to be slouching down but also don't arch your back don't go into that extension position cuz that's going to limit how much you can turn and put pressure on your back from here cuse engaged again breathe down into your stomach set the club across your chest and then keeping your feet flat simply we're going to turn the Torso use your breath work and rotate each time we're just trying to push it a little bit further you should feel all the muscles of your back getting that stretch working through the lats hitting those deep positions and this is really key if we're going to work through the thoracic spine in your golf posture and create that full 90° shoulder t Okay so set into that position again as we did before you got three rounds of 10 rotations all the details are in the text below as well guys each time you should feel as you go just a little bit further okay use your breath use your understanding of the motion and keep trying to go that bit deeper into your rotational pattern we're going to match that up with the clubh hold good morning okay so this is about the hamstrings and the glutes the big muscles in your posterior chain huge for your posture and Power deel development okay the base of our rotation is a solid lower body because if this is moving around it really doesn't matter what we do with the upper body there's going to be too much instability okay so here Club across your back you're going to set your feet just about hip width apart again keeping them flat we have a very slight Bend of the knee and at this point we're going to push our hips back you're going to stretch your hamstrings allow your shoulders to work down when you feel that point of end range motion fire back up okay so really what you're trying to do here is stretch and load the hamstrings on the way down once you find your range of motion we fire the glutes activate them push the hips through and complete the movement again huge for your posture huge for the lower body and when you execute it well you getting all of those big muscles fired up and ready to perform your golf swing this combination is all about that lower body stability and the upper body rotation combine those to on top of your already loose mobile hips we're making huge progress again this is three rounds of 10 rotations that's five each side each time and then 10 Club good mornings pause it again if you need to take your time be very aware of your movement and make some progress so in step one we really did get deep into the hips create some good function around the middle then we worked on the upper body rotation and the lower body stability to finish off we go deep into your compl complete rotational pattern okay for this one we're just going one round and we're going to start with static windmill holds okay so you're going to go into a wide stance again get comfortable the key with any stance is that your feet are flat to the ground okay if we're on our toes or on our heels balance is going to be an issue just like it is in your swing take that wide stance you're going to then hinge at the hips and with the static hold we're really looking to challenge ourself right so you'll have very varied levels of range of motion that's how we improve over time so for the static we go down to the ground we're then going to walk over to one side if you can you're going to hold the opposite foot with the opposing arm and then reach up and rotate all the way through that thoracic spine so we're pretty much at 90° here we're going to breathe hold for n about 5 seconds in that range of motion you then walking across and looking to get the same on the other side hold and rotate so you can use a little a little bit of pressure of that opping arm on the foot to help you increase that stretch a little bit of PNF style you're working against your own body you relax and then you walk back across this is a big range of motion and if you can get to a point of executing this up to around that 90% Mark we know that your thoracic spine is mobile and allowing enough rotation for a powerful consistent golf swing okay so you're going to hit five on each side hitting that range of motion really holding it the end controlling your breath work in the middle we're then going to go 30 Dynamic windmills okay so here we've built up all of that Mobility our rotation is firing and now we just put it to use okay so again good positions feet flat hinge at the hip control your breathing we touch down and then flow from side to side here we're increasing the heart rate we're improving our rotation and also that awareness of our body in space propri reception is being improved as well we're amping up the system we've worked our way up to this movement and now we've got all of that movement and rotation through the thoracic spine around the spine as a whole and that's is how you fire up your golf swing okay so we're going to go with a 10 static 30 Dynamic again split it equally each side you then finish off the session back to that static windmill position after all of that work we should get even more range of motion we hinge down walk to the side really rotate around the spine breathe and hold and then walk it down into the other side and reach as you work through this you will literally feel your body open up you'll feel the hips and glutes become active and mobile the thoracic spine is going to open up your posture will feel as though it unlocks literally as you go through this session now it doesn't take too long you don't need any equipment so it's all on you to go ahead and get it done so there you have the perfect session to improve your golf swing rotation wherever you are yes this is a perfect warmup before you go play so if it is game day do this before you get to the c or ideally if there's space do it at the C you'll feel fresh okay but you can do this any day of the week even if you're not practicing even if you're not really playing that much golf right now if you complete this session you will feel as though when you Tee It Up you're going to have a stable lower body you're going to have improved flexibility in the upper body and that's going to benefit that rotation get the club dropping onto sorry into the impact position that you want and delivering the shots that you want as well okay so make sure you save this video and make sure you subscribe to the channel we're really building this up we'd love to hear what you'd like to see next we're working loaded movements workouts Mobility we got everything in between guys all right so appreciate that and if you want more make sure you download the golf W app it's a 7-Day free trial we got Mobility warm-ups drills cool downs and the best workouts in golf guys right that is where you go for your golf Fitness and that is how you golf strong appreciate the time go do the work