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By Ann-Kristin Allen, Special to Lone Star Golf
More than ever, golf has become a mainstream sport. It’s increasingly being recognized as an athletic and fitness-based activity, one that has numerous health benefits. And not just for elite touring professionals, but for all golf enthusiasts.
The increased popularity of golf has introduced a new segment of people to the game across the world. They not only want to play better; they also want to increase their levels of fitness.
Working with golfers of all ages and skills during the past 20 years, what I see the most is the difficulty of being able to move the upper and lower body independent of each other. That movement is necessary for a properly sequenced and repeatable golf swing.
In my opinion, this is the most noticeable difference between amateur golfers and professionals on tour. The pros make it look easy and effortless, and this skill makes them more effective, efficient and consistent.
The thoracic spine is designed to rotate about 40 degrees under compression, whereas the lumbar spine should not rotate more than about 12 degrees. So, a forced rotation with excessive strain – frequently combined with bad golf posture – can result in upper, mid or lower spinal pain.
Global Postural Stretches can help create more freedom and fluidity of the upper-body rotation. These specific stretches allow for the perfect link among joints, muscle and their fascia. On each of the following stretches, try for three sets of 30 seconds each, with 30 seconds of rest between each set. Aim for maximum extension each time. If done before playing golf, prepare with a five-minute vigorous warm-up first.
The following stretches facilitate the upper and lower body to move independently in both the backswing and downswing, and can therefore correct numerous swing faults.
One stretch to improve upper-body rotation is the Thoracolumbar Junction. In simple terms, lay on your side with your torso rounded. Keep both knees and bottom ankle anchored to the floor while both knees are bent at 90 degrees. Keep one or both hands behind your head. Exhale.
Open and rotate your rib cage and create tension by extending bent elbow backwards. The lower body does not move in this exercise, as you extend the hip in the opposite direction of elbow.
In order to improve upper-body rotation, golfers should work on thoracic cage rotation. Sit with legs in wide stance, feet flat on the floor and keep your spine straight with full extension.
Tuck your chin. Keep both arms in external rotation with extended wrists and spread fingers. Push one arm forward with the palm while the other pulls back as if pulling an archery bow. The elbow is kept higher than the wrist to stabilize scapula. Work on increasing the distance between the front palm and back elbow.
Straighten one leg with internal rotation of the hip, knee and ankle. Spread and pull back toes.
To create tension, extend knee while pushing heel away.
Keep the spine straight and fully extended. Tuck your chin.
Straighten the opposite arm in external rotation, extend wrist and spread fingers.
Rotate slightly, reach and push with palm forward over opposite leg.
A similar stretch to improve hamstring flexibility is also done in the seated position.
Straighten one leg with no rotation. Point your toes inward and pull back.
Extend both arms in external rotation.
Extend wrists and spread fingers while reaching forward.
Keep right arm aligned with right leg.
Keep spine straight and fully extended.
Muscle and joint pain and stiffness obviously have negative impacts on your golf game, as will the functionality of your brain. Therefore, in addition to effective stretching, proper hydration must be highly prioritized.
Water makes up about 75 percent of our brain, and it helps carry nutrients and oxygen to our cells, converts food into energy, protects and cushions our vital organs, helps us absorb nutrients, and removes waste material from our body. Water also makes up about 83 percent of our blood, 75 percent of our muscles, 22 percent of our bones, and it cushions all joints and regulates body temperature.
If you become dehydrated, the connective tissue and fascia (which cover our entire body) will not function the way they are supposed to. Stiffness all over the body will likely occur. So, before you reach for a pill to numb your pain, make sure you are well hydrated first.
For optimal hydration, divide your body weight in half, and drink that many ounces of water per day. For example, if you weighed 180 lbs., consume a minimum of 90 ounces daily. Add more in hot weather, after exercise, and if consuming alcohol or a lot of caffeine.
Ann-Kristin Allen is a Titleist Performance Institute Certified Fitness Professional and has spent the past 13 years as the Head Professional Trainer at The Clubs of Cordillera Ranch in Boerne. She is certified in Yoga for Golfers and now runs a private fitness center in Austin. To learn more about Ann-Kristin, click here.