Some Stretch Tips To Improve Your Golf Game
The secret to reaching your scoring goals is to focus on improving the weak areas common to your handicap group. You’ll find these — and the means to fix them. The final step is to add some flexibility and mild strength training to your practice. Whether you’re a 30-handicapper looking to get to a 20, or a 10-handicapper shooting for single digits, the name of today’s game is athleticism. Following this detailed exercise program will pay immediate dividends.
Perform the stretches recommended for your handicap group three times a week, holding each stretch position for 5 seconds and repeating each stretch 10 times. If you’re not sure what your body can take, start with the 30-handicap stretches, even if you’re a low-handicapper. You can work up to the more challenging stretches. It’ll take you just 20 minutes a day to make serious improvements in your athleticism, which is the key to reaching the next level.
Some of these exercises require elastic Therabands or an inflatable exercise ball, both of which are available at most sporting goods stores. They’re worthwhile investments if you’re serious about improving.
2. I need more accuracy
The Problem
You’re making contact all over the clubface because you’re hunched over at address, causing you to feel crowded at impact or “thrust” toward the ball through the hitting zone.
Why It’s Happening
You have poor pelvic tilt control and inefficient core strength. Without these, you can’t hold your positions throughout your swing, especially with longer clubs and faster swings.
The Solution
Perform the stretches below. Start with the one matched to your handicap group.
30+ Handicap: Pelvic Tilts
Lie on your back. Try to rotate your pelvis back while simultaneously flattening your back, then rotate in the opposite direction. As you perform this drill, suck in your stomach for more focused training on your core.
20- to 30-Handicap: 5-Iron Pelvic Tilts
Assume your address position with a 5-iron in your hands. Rotate your pelvis forward — just your pelvis. You should feel like you’re slowly “thrusting” toward the ball, and that the top of your back is curving. Then, rotate in the opposite direction by pulling your pelvis back. This time, it should feel like your lower back is curving.
10- to 20-Handicap: Hip Flexor Stretch
While standing, grab your left ankle with your left hand and pull your left heel to you rear. Then, extend your right arm up and out, like you’re hailing a cab. Hold, then switch sides.
< 10-Handicap: Segmented Rolling
Lie on your back with your knees bent and your feet flat on the floor. Help yourself up and bring your chest to your knees. While in this position, place your arm across your chest. Then, slowly allow your trunk to move backward. Fight gravity all the way back to the floor. Help yourself back up to your knee and repeat 10 times.
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