In the final part of a 3 part series dedicated to winter conditioning, our focus shifts to making sure we work really hard to remove any mobility or flexibility restrictions that might creep up and wreak havoc on our swing.

Here are four simple rules to follow when looking to increase your flexibility for golf.

1. Stretch within your comfort zone and available limits. Mild muscle tension can be a natural part of the stretching process, but pain and discomfort have no part in a regular stretching program.

2. Make sure and relax. It is very difficult to stretch effectively when you are tense. Find a time when you tend to be more relaxed throughout the day to use as your stretching time. An uptight attitude can create an uptight body and subject it to increased risk of injury. Try embracing the idea that stretching is just a necessary and important part of the conditioning process.

3. Try exercising first. Exercise increases your body temperature and prepares it for a natural unwinding process through stretches. Use a brief cardio warm up or exercise session prior to your stretch routine.

4. Consistency is vital. Take your time and enjoy the opportunity to relax while focusing on making progress. If you tend to be a tight individual and you haven't stretched in years, it will take some time to restore normal range of motion. Be patient and stretch consistently for best results.

Use these basic concepts to perform the following stretches. How much you stretch will depend on how tight you are in different areas. Work to become an expert on your own body by paying attention to what feels tight and when and where you have good movement. Always place your conditioning time to areas of priority so you can work to improve weaknesses during the off season.

  

Lying Glute Stretch

Too many young golfers-both men and women-have tightness in their lower body especially with the glute muscles and hamstrings. Can you bring one leg in towards your chest? Do you feel any tightness in your glute (butt muscles)? Keep at this stretch as long as the restrictions persist. Remember to work gently though. Tight muscles take some time to regain normal range of motion.


  

Wall Shoulder Stretch

Try this shoulder stretch while you stand against a wall in your home or at the gym. Place your hips, back and head against the wall and then have your arms and shoulders do the rest of the work.


  

Lying Scorpion

You have to love a stretch like this! It will be challenging for many golfers to do, but targets many muscle groups in just one stretch. This all in one stretch targets the hips, quads, abs and back.



Susan Hill is a CHEK golf biomechanic, sports nutritionist and fitness trainer. For more information on her golf specific programs, visit http://www.fitnessforgolf.com.