Under the current Covid-19 restrictions, a lack of golf, no access to gym’s and spending more time at home in sitting positions will likely be having a negative effect on our posture.
This means certain muscles (pecs, abs, hip flexors) getting tight and short, thereby hunching us over, rounding our shoulders forward and tightening our hips. This combination can wreak havoc on our golf swings, particularly our ability to rotate efficiently.
This simple sequence of exercises, performed daily, will help maintain posture and mobility in the key areas that facilitate rotation in our golf swings.
1 – Mid Back Massage - 1 x 90 seconds
Using a foam roller or tightly rolled up towel, aim to apply firm pressure through the mid and upper back whilst gently pushing out the rib cage and arching back. Move up and down the roller or towel to target different areas of your spine.
2 - Upper Back Extension - 1 x 30 seconds
Using a bench, box or chair, push the chest down toward the floor whilst keeping your abs / core engaged. You should feel this in your mid and upper back.
3 – Straight Arm Chest Stretch - 1 x 30 seconds each side
Find a wall, post or doorway, place your hand flat with elbow pointing to the floor and arm straight. Gently turn away from your hand until your feel a stretch in your chest and front of your shoulder.
4 – Step Up and Turn - 1 x 5 reps each side
In a push up position, move your foot to the outside of your hand (or as close as possible) then rotate your upper torso with arm straight, aiming to point your hand straight up to the ceiling.
5 – Back Swing and Follow Through - 1 x 10 reps
Using a piece of rubber tubing or as pictured, the GravityFit TPro, get into your golf set up position pushing out against the tubing. From there turn into your backswing and then into your follow through. Aim to do the majority of the rotation with your torso, keeping your hands in front of your body.
If you're struggling for ideas whilst training at home, or would like some more direction to your program, then check out the special offer currently running on customised training programs.
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