8/11/2019 Improving Your Golf Swing

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To increase your range of motion hold these stretches for 30 seconds and perform at least three times. Ideally, they

should

 be

 performed three times a day (at least nine times in a day). To loosen up the muscles before your swing, hold for 10

seconds each.

Rotator cuff stretch

Pec Stretch

 

Side Lunge

Kneeling Lunge

Gluteal Stretch

Piriformis Stretch

Christopher Notley is a Certified thletic Therapist (CT(C)) and also a Certified !trength a

(C!C!). "lease contact him at #31$#3%& or cnotley'escape.ca if you hae uestions.

!tart "osition

1. *ift arm up in front of you%. !uee+e shoulder blades together 

3. sing other arm grab arm at elbow

-inish "osition

1. "ull arm across body%. eep shoulder blades together 

 /ote If you are not getting a stretch at the bac of yourshoulder mae sure you are suee+ing t he shoulder blades

together. This part is difficult to perform

!tart "osition1. -acing wal l%. 2ith arm straight, place palm of hand on

wall at shoulder leel

-inish "osition1. ring shoulder to the wall%. If you can bring the shoulder to the wall turn the

 body away from the wall

 /ote This stretch can be done by grabbing a pole or using your club to push the arm bac 

!tart "osition

1. "lace both feet greater than shoulder width apart%. To stretch the right side, bend at the left nee

3. !hift weight to left side4. 5o the reerse for the left side

-inish "osition

1. Toes facing forwards%. ac upright

3. pply downward press below the hip.

!tart "osition

1. neel on the ground%. "lace on foot a head of the other 

3. pper body upright

-inish "osition

1. *unge the body forwards to the point of stretch%. alance self with hands on front leg

!tart "osition (for left side)1. *ying on bac 

%. 7ight nee bent to 80 degrees, hip

fle9ed to 80 degrees

3. :rab left nee with right hand

4. :rab left shin with left hand

-inish "osition1. "ull with both hands towards the

opposite shoulder.

!tart "osition (for left side)1.*aying on bac 

%. 7ight nee bent to 80 degrees, hip

fle9ed to 80 degrees3.

Thigh should be straight up anddown or brought across the

 body

4. :rab left nee with right hand

;. :rab left shin with left hand

-inish "osition1. "ush the nee with the left

hand

%. "ull the shin with the righthand

 /ote If you are not getting a stretch,

 bring the thigh (left in picture) across

the body, and then perform the stretch.

8/11/2019 Improving Your Golf Swing

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Improving Your Golf Swing

There you are sitting at wor staring out the window, ga+ing at the beautiful

golfing weather, dreaming of your dream game<.

You are playing the Masters. You are at the 18th

hole of the last round, tied for the lead. Tiger is

behind you smiling away. The spectators are

 silently milling around. The wind is moving from

left to right. You stick your tee in the ground and 

 place the ball on it with the logo facing the hole

like you always do. Grabbing your club you set 

 yourself up, focusing on the task at had. You do a

 few practice swings. ne last look at the greenand then focus on the ball. You move into the

backswing and then swing through the

ball!."#$G! The ball sails away from the club head. You hear a

 spectator behind you comment %smooth as silk&, in reference to your 

 swing. The ball lands feet away from the hole. 's you walk to the hole you

keep thinking of the spectator(s comment, and remember how that stroke

 felt. #t felt so fluid, with no restrictions, it was perfect, and your lie proves

it!.

Then reality sets it and you thin bac to your last game. =our stroe has neer 

felt T>T smooth. =ou usually feel tight. >ow can you improe this? >ow do

you improe your stroe? possible answer is stretching.

!tretching?@? >ow can stretching improe your swing? To answer this uestion

letAs tae a loo at the golf swing.

2hen looing at the golf swing there is a wide range of motion that occurs at

the hips, the trun and the shoulder. The upper body, during the bac swing

must rotate greater than 80 degrees to the line of the target. This rotation occurs

in both the trun and the hips. lso during the bac swing the left arm must

cross the chest and the right arm must be raised away from the side. Bany of 

these moements occur near the limit of a normal adultAs range of motion.

Therefore, in a less fle9ible golfer the closer the golfer gets to these ranges the

closer they get to their physical ma9imum. s a 6oint gets close to its ma9imum

there is an increase in muscle tension. It is generally agreed upon that a lot of 

tension is detrimental to a swing. y increasing the fle9ibility the golfer will

hae less tension as heshe reaches the range of motion of a full swing.

I find that most golfers wor on their trun rotation but neglect other important

areas. I suggest that you hold the stretch when woring on trun rotation ersus

repetitie rotation. 7epetitie rotation will only wor you within the range of 

motion you already hae.

The area I find that is most often neglected is the muscles which restrict rotation of the hip. large portion of the

rotation which occurs to the body, during the swing, comes not from the trun but from the hips. nother area which

is important is the shoulders. The bac swing opens up the bac arm stretching out the front of the shoulder while the

front arm crosses the body stretching the bac of the shoulder.

hat is !thletic "herapy#

thletic Therapists are the

specialists in muscle and 6oint

in6ury rehabilitation. Dur three

years of study hae educated us

in the recognition, preention,

management and rehabilitation

of muscle and 6oint in6uries

resulting from physical actiity,

wor related accidents and

motor ehicle accidents.

Certified thletic Therapists

use contemporary rehabilitatie

techniues, therapeutic

modalities, massage, physical

reconditioning, and supportie

strapping procedures in

 preparing the indiidual for

safe reintegration to worsport.