Today we’ll cover the first of three steps in the PureForged method. We have found, regardless of your golf specific flexibility, these four stretches will help you and your swing. If you already have great flexibility, then the idea is to maintain it. Below are the four stretches: three of them are static stretches, meaning you hold them and one is a dynamic stretch, meaning it’s done through repetitive movements.

If you haven’t read our first article covering all three steps click here.

Four Stretches for Pain Free Range of Motion

Important: Each static stretch should be held for 30 seconds. Making sure your alignment is perfect and that the stretch is NEVER painful. If it is painful you need to decrease the intensity immediately. Go through each stretch twice, two times a day, every day to maximize results.

1. Straight Ahead Hamstring Stretch (Static)
2. Sideways Adductor/Hamstring Stretch (Static)
3. Standing or Kneeling Quad/Hip Stretch (Static)
4. Isolated Thoracic Wall Rotation (Dynamic)

How we apply these stretches is important. Follow these steps to get the most out of your flexibility training. Each static stretch should be held for 30 seconds. Making sure your alignment is perfect and that the stretch is NEVER painful. If it is painful you need to decrease the intensity immediately. Go through each stretch twice, two times a day, every day to maximize results.

Take a look at the video at the bottom for a clarification of the exercises. We walk you through how and why to use these exercises.

Straight Ahead Hamstring Stretch (Static)

Stand on two feet with toes pointing straight ahead and a tall posture. Lift one leg up and rest your heel on a bench (or other object) in front of you. Check to ensure that your hips and shoulders are squared straight ahead, your weight baring leg is straight and your posture is still tall. You should feel a slight pull in the back of your leg that is not too discomforting to hold for a 30 second count and then switch legs. If discomfort exists lower the height of the elevated leg, if there is no stretch and all other parameters are met increase the height of the elevated leg. Keeping your hamstrings loose helps directly with allowing your body to load the posterior muscles and increases the range of motion to allow you to get into power positions within your swing.

Sideways Hamstring Stretch (Static)

Stand on two feet with toes pointing straight ahead and a tall posture. Open up one foot so that it is now perpendicular to the other foot. Lift the other leg up, or the foot pointing forward, and rest your heel on a bench (or other object) in front of you. Check to ensure that your hips and shoulders are squared straight ahead, your weight baring leg is straight and your posture is still tall. You should feel a slight pull in groin of your elevated leg that is not too discomforting to hold for a 30 second count and then switch legs. If discomfort exists lower the height of the elevated leg, if there is no stretch and all other parameters are met increase the height of the elevated leg. This stretch you will feel in your groin area and directly helps with rotational flexibility and range of motion. 

Standing Quad or Kneeling Quad Stretch (Static)

While standing bend one leg and rest your foot on something around hip height behind you. Make sure your knees are next to each other, toes are pointing forward, and posture is tall. You should feel a slight pull in the front hip/quad of the bent leg. To perform this stretch kneeling find a soft surface to rest one knee on in a split kneeling stance. Engage your core, squeeze your glutes and gently push your hips forward until you feel a pull in your quad of the leg kneeling on the ground. Hold for 30 seconds and then switch legs. This stretch will also help with rotational flexibility as the hips get a lot of work in the golf swing and will tighten up on you.

Kneeling Thoracic Rotations on Wall – 12 Rotations Each Way (Dynamic)

Against a wall get into a split kneeling stance with your outside leg (furthest from the wall) kneeling on the ground. Make sure your inside leg (closest to the wall) is touching the wall and then place your hands behind your head and interlace your fingers. At this time your chest will be facing away from the wall. From this position rotate your upper body towards the wall so that both elbows can get as close to touching the wall and then rotate back to center. Repeat this for 12 rotations and then switch sides. This is very important to isolate thoracic rotation flexibility that will help in the golf swing and keep your low back healthy.

WHAT’S NEXT?

After you are CONSISTENTLY using this flexibility program it is time to move onto stability training. If you aren’t doing these stretches on a daily basis I would not advise moving on to stability training. You may not have the necessary range of motion. 

When you are ready read our Golf Fitness Stability article and find out what exercises will help improve your golf performance.