The key to hitting the ball long and far off the tee is not strength, but flexibility. We lose flexibility as we age. Loss of flexibility, we tell students who attend our golf instruction sessions, results in a shorter swing, which short-circuits power and costs you distance off the tee. Lack of flexibility also hurts accuracy. Thus, losing flexibility can dramatically affect your game and your golf handicap. If you’re going to break 80 consistently, you must retain your flexibility as you age.
One way to do this is to do some stretching exercises as soon as you get out of bed in the morning. The program doesn’t have to be extensive, but it should be done regularly. Doing the program five out of seven days is ideal. Below we describe some exercises to kick-start your stretching program. Perform them while lying down on a firm flat surface. Also, make sure you consult your doctor before starting the program, especially if you’re older. Maintain flexibility is as important as any golf tip you get.
A second thing you should do before exercising is to loosen up. We encourage all out students to loosen up before plying a round or attending one of our golf instruction sessions. Start by getting down on all fours. Arch your back and then bow several times Next, keeping your knees planted on the ground, slide your hands forward until you’re lying on your chest. Return to your starting position and repeat several times. Now you can begin your stretching exercise.
Exercise #1
This exercise stretches most of your muscles, but focuses primarily on the muscles running from your armpit to hip and on the joints of the vertebrae. It promotes better overall suppleness. Assume the “iron cross” position with your arms extended horizontally and the backs of your hands touching the floor. Swing your right leg slowly across your left leg as far as it will go. Hold it in that position. Now bring your left arm slowly across your chest extending and holding this position along as you can. Return to the starting position. Repeat the exercise with the opposite arm and leg.
Exercise #2
This exercise loosens muscles in your groin, thighs, neck and shoulders, enabling you to make more of a turn during your swing. Sit down Indian fashion, keeping your spine straight. Grab your toes with your hands and slowly draw your feet in toward your groin. Hold for several seconds. Then slowly bend your head forward. You should feel stretching in your groin area, the back of your neck, and your upper back Repeat the exercise several times.
Exercise #3
This exercise works the deeper muscles around the vertebrae, improving your posture, range of upper body motion, and overall suppleness. It’s another good exercise to do before playing, practicing or taking a golf lesson. Lie flat on your back with your legs straight. Slowly draw both knees to your chest and hold them with your arms. Now rock gently back and forth with your spine maintaining contact with the floor. Repeat 10 times.
Exercise #4
This exercise is another comprehensive type stretch. It works on most muscles and tendons in the body. Lie flat with your head, shoulders, and buttocks, calves, and feet pressing against the floor. Extend your feet as far as possible along the floor while at the same time extending the arms as far above your head as possible. Stretch to the utmost in both directions, keeping your breathing even. Repeat two or three times, holding the extended position for about 60 seconds.
Exercise #5
This last exercise loosens and stretches muscles in the back and along the back of your thighs. It also tests how well you performed the previous exercises we described. Sit on the floor with your legs outstretched. Bend forward slowly and see if you can touch your toes. If you can’t, keep doing these exercises until you can.
The key to hitting the ball long and accurate is not strength, but flexibility, which is why we have students stretch before taking our golf lessons. Your flexibility deteriorates as your get older. So if you want to maintain your golf handicap as you get older, commit to a program of stretching exercises that you easily and do them the first thing in the morning. The exercises above will get your started.