Easy Ways to Improve Your Golf Swing by Increasing Your Mobility
Your golf swing is most effective if you follow the correct swing sequence, where the lower body turns first, followed by the upper body, your arms and finally the club head. If your whole body moves simultaneously, it is much harder to develop good speed. Because you need to isolate the various body parts involved in the swing, your body's mobility is of utmost importance. Fortunately, improving your mobility doesn't have to be hard.
Always warm up
Golf is not seen as a physically demanding sport, so amateur golfers often skip the warm up. As a result, their swing is below their potential and they don't start to loosen up until the 4th of 5th hole. By spending a few minutes to warm up before teeing off, you'll not only reduce the risk of injuries, but you'll also improve your performance, especially in the early stages of the game. Important areas to stretch for mobility are the thoracic spine, the hips and the glutes.
Here are some stretches you can easily perform at home
1. Side-Lying Thoracic Stretch
Lie on your back with your arms to the sides. Bend your left knee to about 90 degrees, then rotate your body to the right, while keeping your shoulder blades flat on the floor. Hold the stretch for a few seconds, then repeat on the other side.
2. Thoracic mobility exercise with a foam roller
Start lying flat on your back. Place a foam roller under your back and put your hands behind your neck with the elbows pointing forward. Roll your back up, then release it back to the floor several times. Repeat this exercise by placing the foam roller at a few different points along your upper back, but avoid the neck and the lower back.
3. Hip stretch
Lie on your back with your knees bent. Put your left foot over your right knee, then hold on to your right hamstring or knee (wherever you can reach comfortably) and pull your right leg closer to your body. Hold the stretch for a few seconds, then repeat on the other side.
Use physiotherapy to improve thoracic flexibility and hip rotation
While doing the above stretches is useful, a physiotherapist can help even further by personalising your routine. You can record your golf swing on your phone using apps like Coach's Eye or V1 Golf, then watch it back with your physiotherapist in slow motion and analyse it. Your physiotherapist can help you identify your stuck spots and make recommendation that will be most effective for your specific case.