Golf flexibility is the amount of movement, uninhibited by restrictions to mobility, that a golfer needs to achieve their full potential. For some, flexibility comes naturally and when it doesn’t, it becomes a crucial component to proper golf conditioning. Even for those who play rather frequently, most would equate common swing faults to poor mechanics or technical issues. The fact of the matter is that something as simple as poor flexibility and muscle imbalances are enough to create inconsistencies and prevent golfers from achieving optimal mechanics. Let’s look at the science behind why.

First and foremost, keep in mind the human body moves in three different planes; frontal, sagittal and transverse. It’s important for a golfer to understand the relationship of each plane to the body considering that an effective swing depends on the ability of a golfer’s joints to move through the necessary planes of motion. In other words, optimal range of motion is a biomechanical prerequisite of an efficient golf swing.

Frontal Plane Example: Movement of the arms during the swing & hip slide

Sagittal Plane Example: Bend of the body forward when addressing the ball

Transverse Plane Example: Rotation of the hips/spine/shoulders/knee during the swing

The tissues that impact a golfer’s mechanics are the muscles, tendons, ligaments and capsules that surround each of the joints involved in the swing. All of these tissues have the ability to shorten and tighten from a variety of sources such as participation in other sports, lingering injuries or even stressors of everyday life. For golfers, when muscle units or joint capsules shorten, the generic biomechanics of the body become altered which by default will prevent the golfer from optimal swing mechanics. This happens because the muscles that attach to both sides of a joint will act synergistically. When the synergy, or balance, of these muscles are off, the mechanics or movement pathways of the joint will change in negative ways.

The problem with this scenario is that our body’s natural tendency is to do the work for the weakened muscles by placing excess demands on the opposing units. As our muscles make habit of compensating for the opposition, the nerves supplying the working muscles tend to rob the information being sent to other areas which causes all sorts of biomechanical faults and inconsistencies. Golfers will generally modify their stance, grip, alignment or some other component of their swing pattern to avoid their inconsistencies. While this may be effective for a few consecutive swings, the next time the golfer tries the same modification they may get a completely different result.

Think about this relationship much like a cell phone, cellular service and Wi-Fi. You’ve probably experienced moments when you’re driving or spending time in remote areas and all the sudden your phone has no service. The nearest cell tower responsible for providing you with service is only equipped with enough bandwidth to serve a designated area or population. You hold your phone in the air and get that one bar of service for a brief moment of time only to lose it seconds later. Yet, the moment you receive access to Wi-Fi, the cellular service is no longer a factor and you can use majority of your phone’s features without any restrictions.

Now compare this scenario with the mind-muscle relationship. As the mind (cell phone) calls for specific actions, it can only work within the parameters it’s given. When the muscles (cellular service) are out of balance or restricted, the body is forced to compensate and will function at sub-optimal levels. You tend to make conscious adjustments that provide temporary relief but ultimately never last (search for service). Once the muscles are balanced however (access to Wi-Fi), mobility becomes optimized and proper function can be restored.

Understanding the impact of muscle imbalances and poor flexibility is only half the battle. To truly make a difference in your game, you as a golfer must realize that the degree of balance within the muscles is constantly changing. Muscle balance is affected by things such as mood, body temperature, level of arousal, stress, hormonal balance and even stimulants such as caffeine, sugar or alcohol. To effectively balance your swing, golfers must determine their particular pattern of imbalances. Each individual pattern is completely unique and influenced by factors such as past trauma, work environment or repetitive exposure to sport specific stressors. Seek out the help of a professional and learn how to balance your body to level out your game.

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Hip mobility, without a doubt one of the most important components to a healthy golf swing. Back pain, shoulder pain, wrist injuries, lack of power and chunky shots, all a result of restrictions in the hips. When we consider the movement of the hips during the golf swing, we must define an extremely important difference.

The movement of the hips during a swing should be strictly rotational. Any lateral, vertical or horizontal shift of the pelvic girdle is a direct result of compensation and a cause of mechanical flaws. Let’s look at a couple examples from a scientific perspective:

• When a golfer is restricted in either internal or external rotation of the hips. Excess rotational demands are directed to the shoulders and spine. When the golfer doesn’t have the strength or flexibility to effectively compensate at the shoulders or spine they are forced to lead with and overuse the wrists to drive and decelerate the golf club. The main cause of wrist injury amongst golfers.

• Another way golfers compensate for a lack of hip mobility is through excessive elevation of the front heel during the backswing. This happens naturally thanks to a combination of poor hip and spinal rotation. When the hips don’t rotate enough and the spine takes on the additional load, most golfers are forced to elevate the heel and raise the hips in order to get the club around their body. This is the primary cause of chunky or “fat” shots due to a chopping action during the downswing.

Improved hip mobility can be achieved through a corrective exercise program but before you begin stretching aimlessly and exercising without a purpose, keep in mind you may be doing more damage to your body. Figure out which corrective exercise makes sense for you by completing various flexibility tests to assess your level of mobility. Here’s a quick test that measures a common problem amongst golfers – internal and external hip rotation.

The Cigarette Butt Test

Like the name states, stand with your feet hip width apart and begin to rotate your foot internally by lifting your toe and keeping weight on your heel (as if you were putting out a fake cigarette). While rotating the foot, focus on keeping the hips square and don’t let them rotate in the same direction as the foot. Repeat the process instead rotating your foot externally and complete both tests on each leg.

Optimal mobility would allow for an internal rotation of 40 degrees and an external rotation of 45. If you cannot achieve 40 degrees on internal rotation you suffer from tight external rotators. Anything under 45 degrees of external rotation means you suffer from tight internal rotators.

With reference to your handedness and address position over the ball, an Inability to achieve normal internal rotation of the back hip and normal external rotation of the front hip will limit your backswing. Reduced external rotation of the back and internal rotation of the front hip will limit your follow through. This test is particularly important to senior golfers as tight hips encourage lower back pain and power loss.

You may find a bit of discrepancy or you might even discover that you have difficulty passing the tests on both sides which as a golfer is very concerning – but fixable. Muscle imbalances are a direct result of poorly programmed movement patterns. As we continue to practice, play and endure everyday life with imbalances and restrictions, our bodies begin to adjust and the muscles adapt accordingly to support compensation.

The following stretches will help restore balance and optimize mobility in the hips. When incorporating stretching into your daily routines there’s several factors that need to be considered. Muscle balance comes in stages and needs to be maintained. For optimal results, consult a professional to build you a personalized program to use on and off the course.

Internal & External Hip Rotation

(1) Internal Hip Rotator Stretch

Rotate your foot outward to 45 degrees or as far as you can while keeping the hips square. Once settled, begin to rotate your pelvis in the opposite direction until you feel a solid stretch. At this point take a deep breath and hold as you internally rotate the foot against the ground.

(2) External Hip Rotator Stretch

Follow the same process as you did with the internal rotator stretch instead rotating your foot inward. Once settled, begin to rotate your pelvis in the opposite direction, take a deep breath and hold as you externally rotate your foot against the ground.

The 90/90 Stretch

Begin by getting yourself into proper position by sitting on the floor with both your front and back legs bent 90 degrees. The angle in the groin created by both legs should also be 90 degrees. Initiate the stretch by tipping your pelvis forward as if you were pouring contents out over your belt buckle.

As you lower toward the floor, bending only from the hips, keep your chest up and eyes gazing forward as much as possible. As you inhale and hold, push that front leg and ankle into the ground for five seconds and get deeper with each breath. Progress with the stretches by completing 3 to 5 repetitions in each position as shown in numbers 2, 3 and 4.

The Swiss Ball Quadratus & Lunge Stretch

(1) Swiss Ball Quadratus Stretch

Begin by getting into a runner’s sprint position with your back leg and foot resting on the edge of a swiss ball. Slowly rise into an upright position with the spine perpendicular to the floor. Draw your belly button inward and roll the pelvis under, flattening the lower back (this will increase the stretch and you’ll be sure to feel it if executing correctly).

For added stability, you can place your hand on the side of the swiss ball adjacent to your foot. If you’re having a tough time getting into position, try a smaller swiss ball. Repeat the process 3-5 times per side with a 15 second hold each rep.

(2) The Lunge Stretch

Assume a lunge position as seen in the example image using a golf club or dowel rod to hold yourself in good form. Begin to roll the pelvis under, flattening your lower back. From here start to slide the whole pelvis forward and raise your adjacent arm to increase the stretch. Hold the stretch for 20 seconds on your tight sides and repeat a 3-5 times each.

For more tests, stretches, tips and demonstrations, visit swingfit.ca and subscribe for exclusive content. Swing healthy folks!

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Posture, the foundation for any exercise program designed to improve function. Like the size of your hands or the shape of your ears, it’s not something you can just think about and expect to change. Posture is a physical representation controlled by our simultaneous interaction of the mind, muscles and nervous system.

When we consider the relationship between posture and golf, it’s important to understand the difference between static and dynamic posture. In short, it’s the difference between posture when stationary and when moving. What this means for golfers is that having good postural alignment may not always guarantee maintenance of the same postural standards when addressing the ball and swinging the club. Despite the increased wear and tear, It also means a golfer with poor postural alignment can still maintain optimal working relationships of joints during a swing – Jack Nicklaus anyone? For the sake of optimal joint mobility, good health and longevity, the focus should be placed on the former in which a healthy posture from both a static and dynamic perspective should be achieved.

If you’re a golfer who’s aware of your posture imperfections or one who just wants to understand more about the scientific relationship, it’s important to consider posture from three different angles; standing, at address and during the swing. We’ll use the help of a couple familiar icons to make things clear, Ben Hogan and Bob Cisco.

Static Posture:

When viewed from the side, imagine a plumb line hanging from the ceiling to the floor. Start by lining up the bottom of the line 1cm in front of your ankle bone (toward the toes). From here, good static posture would have the line hanging slightly in front of the middle knee, through the middle of the hips, midway between the back and abdomen, through the shoulder joint and up through the lobe of the ear. When viewed from the back, the pelvis, shoulders and head should sit level with a straight spine.

The Address Posture:

Hogan refers to the movement of addressing the ball as though you were sitting on a sports stick. The bend initiated at the knees and through the hip with weight shifted toward the heels. Your belt buckle should fall somewhere between 20-25 degrees of forward tilt.

While in the address position, Cisco highlights the importance to avoid protracting (rounding) the shoulders. Rounded shoulders promotes something known as thoracic kyphosis, or forward head posture and a rounded upper back. This in turn will restrict spinal rotation as shown with the dowel rod test below.

When looking at the address posture from the side, good posture would have a plumb line running directly through the shoulders to the base of support. A great way to imagine this when standing over the ball is the feeling of your armpits hanging directly over the balls of your feet. Hogan compares the posture of the arms to the initiation of an elevated deadlift – a fantastic exercise for improving postural strength.

The Dynamic Posture:

Dynamic posture refers to the backswing, downswing and follow-through. To really understand what happens to the body during the golf swing, a basic understanding of kinesiological and biomechanical requirements is necessary.

First and foremost, all golfers need to understand that while a shift in weight to the back leg is required for an efficient swing, a lateral shift of the hips is not. The movement of the hips is purely rotational and works in sync with the trunk and arms. Often referred to as “coiling” in the swing.

Imagine a rolling cylinder running vertically through the middle of the body. As we initiate the backswing, our body rotates around the cylinder and shifts toward the back hip at the top of the swing. As the coil reaches its peak, the cylinder quickly changes direction and shifts toward to opposite side during the downswing and follow-through.

When looking at a golfer from behind (or the side), a plumb line dropped from the hands or butt end of the golf club should always intersect with the feet at any point throughout the swing.

With a basic understanding of all three posture perspectives and the biomechanical relationship to the golf swing, let’s quickly address why all this matters. Golf is a rotational sport and to achieve full potential, golfers must be able to repeatedly rotate the body efficiently and explosively. With respect to gravity, when a golfer rotates his or her trunk they exert a tremendous load on both the spine and spinal cord. Vertebrae that are in place and aligned to the vertical axis will rotate normally whereas vertebrae that have deviated from the vertical axis will execute abnormal motion and eventually displace from normal position, a dangerous situation called subluxation.

Through a study conducted by Moshe Feldenkrais, it was proven that the body is mechanically most efficient when it is held so it can turn itself around with the least amount of effort. Physically, the position in which pelvis, trunk and head are vertically aligned and the spinal curvatures at a minimum is the position in which the least amount of muscle contraction is required to keep the body upright and steady. As a golfer deviates from ideal alignment, muscle activity and energy exertion increases causing a decrease in performance and potential onset of muscle pain. You probably experience this as you start to wear-down after 13 holes or so and it becomes difficult to maintain accuracy and control distance.

Improving posture isn’t the solution to a better golf swing, rather a pre-requisite for all aspects of proper golf conditioning. Good posture sets the foundation for the development or restoration of flexibility, stability, strength and power. Not only will your body composition change, but you’re much more likely to reap the benefits of professional swing lessons and knock those handicaps down a couple points.

Swing healthy folks!

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