How to increase flexibility to hit longer

But what supports both your muscles and your technique so you hit both straighter and farther is your flexibility. Having good flexibility is just as important (if not more so) than being strong. With increased flexibility, circulation in your muscles improves, and they feel and function better. With increased circulation throughout the body, not only do the muscles work better, but so does the brain, leading to increased concentration, focus, creativity, calmness, etc.

The areas that primarily need good flexibility in your swing are the shoulders and hips, also the flexibility between the upper and lower body is important. Even the seat, thoracic spine, and broad back muscles benefit from increased circulation and flexibility as they both support the swing and affect your rotation, turn, and contact in the swing. Regarding the legs, the hamstrings and quadriceps affect your ability to set up well, and with increased circulation in the legs, you get a greater leverage from this power source.

Here are 10 flexibility exercises tailored for golfers. When you do these regularly as instructed, you will increase your flexibility and start hitting both straighter and farther.

10 Flexibility Exercises for Golfers

1. Hip flexor forward stretch and hamstring stretch

   Here you stretch the front of the thigh and hip flexor first, then the back of the thigh. Lift your arms as you take a step forward and stretch the front of the back leg. Take a step back with the same leg, and bring your arms backward and fold your back until you feel it in the back of the thigh. Hold for 3 seconds and step forward again. Repeat 10 times/forward and 10 times/back.

   

2. Stretch the short chest muscles

   Stand up straight and clasp your hands behind your back. Stretch your arms and make sure to keep your spine long. Lift your hands upward toward the ceiling as far as you can, or until you feel a stretch in your chest muscles and shoulders. Stay there and breathe in and out through your nose. Hold for 20–30 seconds and return. Repeat 2 times. This exercise opens up the chest and increases circulation in the muscles around the chest so you breathe better.

   

3. The windmill

   https://www.dailysports.comThis exercise is very good for flexibility and separation between the upper and lower body, for weight transfer in the swing, and for shoulder flexibility. It also works on the balance and stability of the right leg in the backswing and the left leg in the downswing. An exercise that simply improves your entire swing. Stand with slightly bent knees and fold your back forward, just like in the setup. Stretch your arms straight out and rotate your upper body with straight arms so that your left arm reaches towards the middle of your feet, then rotate back around until your right arm points towards the middle of your feet. Maintain a moderate pace.

   

4. Leg stretch

   Sit with straight legs and a straight upper body (you can do the exercise standing if you cannot sit with straight legs). Place your hands on your knees and then fold your body forward with a straight back as far as it goes. Then fold your thoracic spine and finally your head/neck. Let your hands wander forward towards your feet. Hold for 1–3 minutes and breathe long, deep breaths. The exercise stretches the entire back including hamstrings and back.

5. Cat and cow

   Get on all fours and look down at the ground so that your neck follows your spine. As you inhale, arch your back and look up slightly, as you exhale, round your back, press your chest towards the ceiling, and look downwards. Let your chin sink towards your chest. This exercise releases tension and increases flexibility in your lower back. It’s considered one of the world’s best back exercises. Repeat 10 times cat and 10 times cow.

   

6. Rotation exercise

   This is a superb exercise for the shoulder blade and for rotation between the upper and lower body. Stand on your right knee with your left foot on the ground. Place your left palm on the ground inside your left foot. Twist your right arm towards the ceiling or sky. Follow with your gaze. Hold for 20–30 seconds and repeat 2–5 times/side.

7. Stretch the seat

   The seat attaches to the lower back, so it’s easy for tight buttocks to pull the lower back and create tension and in worst case scenario pain. Stretch the seat preferably every day. Sit down and stretch out both legs. Keep a straight back and now bring your right foot over your left knee. Hold onto your leg and rotate your upper body to the right so you feel the stretch in your right seat. Breathe long deep breaths and hold for 20–30 seconds. Repeat 2 times/side.

8. Sumo stretch in squat

   This is a deeply balancing exercise that increases circulation in your hips and in all major muscle groups in this area. At first, you may not go all the way down, but be patient and only go as far as you can and stop there. Stand slightly wider than hip-width apart and slightly turn out your feet. Keep the weight on your heels and squat down with as straight a back as you can. When you can’t go further, stop. Breathe long, deep breaths and hold the position for 20–30 seconds. Repeat 2–5 times.

   Tip! If you can’t do this exercise standing, you can lie on your back, hold onto your ankles or shins and do a lying sumo stretch.

   

9. Massage the sole of the foot with a tennis ball

   The muscles under the foot tend to get tense, and it’s important to keep them calm, strong, and happy to give you good balance. Train these muscles by placing a tennis ball under your foot and massaging the sole back and forth (a golf ball can be a bit too hard).
   

10. Massage the calf with a golf club

    The calf is an area where stress in the form of tension tends to accumulate. To release this tension, try this exercise: Take your golf club and gently massage the calf back and forth over the entire calf with the shaft of the club. Continue for 1–3 minutes/side.

Choose 3–5 of these exercises and do them according to the instructions 3–5 times per week. You will see results within the next two months, but continue regularly to keep both body and mind happy and to be able to hit both straighter and farther.

You can find more exercises for your flexibility and strength in my book Proud, Strong, and Confident – a book about holistic training for golfers. You can find it on platforms like Adlibris or Bokus, or on my website www.jennyhagman.com

Best of luck!

/ Jenny Hagman