Pure Golf Flexibility: Fix Swing Faults, Improve Mobility, Reduce Injury Chances & Play Better Golf | Jen Puzio | Skillshare

Playback Speed


  • 0.5x
  • 1x (Normal)
  • 1.25x
  • 1.5x
  • 2x

Pure Golf Flexibility: Fix Swing Faults, Improve Mobility, Reduce Injury Chances & Play Better Golf

teacher avatar Jen Puzio, Certified Personal Trainer

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

10 Lessons (1h 6m)
    • 1. Promo

      0:30
    • 2. Course Introduction

      2:39
    • 3. Assessments & Goals of Flexibility Training

      16:35
    • 4. Week 1 - SMR & Flexibility Exercises

      17:32
    • 5. Week 2

      0:56
    • 6. Week 3: Progressing Flexibility

      12:37
    • 7. Week 4

      0:55
    • 8. Week 5: Advancing Flexibility Further

      12:02
    • 9. Week 6

      0:49
    • 10. Closing

      1:33
  • --
  • Beginner level
  • Intermediate level
  • Advanced level
  • All levels
  • Beg/Int level
  • Int/Adv level

Community Generated

The level is determined by a majority opinion of students who have reviewed this class. The teacher's recommendation is shown until at least 5 student responses are collected.

74

Students

--

Projects

About This Class

Welcome to Pure Golf Flexibility, a flexibility fitness plan specific for golf. Research has shown that if you participate in a flexibility program, you can improve your golf performance.

Did you know that many swing faults occur just because we don't have the proper flexibility to get into a certain position?

Well, this course will help you with that!

In this course, you are going to learn specific fitness assessments, self-myofascial release (SMR) techniques and flexibility exercises that will improve your flexibility and mobility.

Improve driving distance, club head speed and ball speed!

Before you start, please consult your doctor if needed before participation especially if you have any injuries or current pain.

ENROLL TODAY!

Meet Your Teacher

Teacher Profile Image

Jen Puzio

Certified Personal Trainer

Teacher

I am passionate about inspiring and teaching others about health and fitness. As a NASM certified personal trainer, I love to share my knowledge showing others how to live a healthy lifestyle.

Growing up in New Jersey, I was an active child and participated in athletics. I spent my summer days and school afternoons either playing outside or running around a soccer field. Life has changed since then and society in general spends more time inside on technology.

Along with that has been an increase in child and adult obesity and a less emphasis on exercise. I want to help change that. We have one life, one body to take care of and we need to value ourselves enough to do so.

Often people lack knowledge of how to train, pair exercises or need help with selectin... See full profile

Class Ratings

Expectations Met?
  • Exceeded!
    0%
  • Yes
    0%
  • Somewhat
    0%
  • Not really
    0%
Reviews Archive

In October 2018, we updated our review system to improve the way we collect feedback. Below are the reviews written before that update.

Why Join Skillshare?

Take award-winning Skillshare Original Classes

Each class has short lessons, hands-on projects

Your membership supports Skillshare teachers

Learn From Anywhere

Take classes on the go with the Skillshare app. Stream or download to watch on the plane, the subway, or wherever you learn best.

Transcripts

1. Promo: 2. Course Introduction: hi and welcome to pure golf flex. I am Jen and I am a golf in a specialist. I am excited to share with you a flexibility fitness plan just for golf. Research has shown that if you participate in a flexibility program, you can improve your golf performance. In this course, we're gonna learn specific fitness assessments, Self mile, fashionable released techniques and different flexibility exercises. This is a six week fitness plan divided up into three stages, each lasting two weeks. Progression is built into the plan and noted in stages to and then again in Stage three. Limited equipment is needed. In this plan, all you need tohave is a foam roller, a towel, a strap, a few clubs, maybe a large poll like an extension pole and a massage ball. Within each stage, you're going tohave SMR and flexibility exercises to complete before you start. Please consult your doctor if needed before participation, especially if you have any injuries or current pain. Also, take your time to go through these stages. There is no reason to rush through if you need an additional week or two in any stage. That is fine if you need one week, and you need to regress back to a stage. That's fine, too. Just remember, toe always listen to your body. So here's what you can look forward to, - so welcome to pure golf. Flex. I am confident you're going to get a lot out of this course and improve your golf performance, and you could do all of this in 20 to 30 minutes out of your day. Thank you for being here and joining me in this fitness plan, so let's get started. 3. Assessments & Goals of Flexibility Training: hi Today, we're going to talk about the goals of flexibility, training and the assessments you're gonna want to do to get a baseline before you start participating in this flexibility fitness program. Having a good degree of flexibility is a key factor in producing an efficient golf swing. Most golfers need some sort of flexibility training. The overall goals with flexibility training are to target tight and overactive muscles so that we correct muscle imbalances. Increased soft tissue extends ability, increased range of motion, decrease injury risk, improved performance, decreased joint stress and develop neuro muscular control. There are different ways we can work. Torit. Optimum ability, how to improve ability is determined by conducting assessments. Assessments are a practical way to understand. Wary golfer may be limited. They can offer a way to get a baseline of numbers before program even begins. Then, as the weeks go on, you can retest and note your progression. You may also want to get some swing numbers with your local golf pro using technologies such as trackman. This is not necessary, but it's going to provide you a broader baseline of measurements. Common swing folds often occur due to a lack of mobility. So the assessments in this course are linked to common swing folds that tend to occur with many golfers. I want you to learn just how easily you can identify the cause of a swing fall and then work to correct it through SMR, which is Self Mile factual release and flexibility exercises. Assessment should be completed to help identify any alter movement patterns and any muscle imbalances that could increase the risk of injury and alter the mechanics of the golf swing . We will be looking at the shoulders, torso, hips, lower legs and ankle. You were going to learn how to perform the following assessments. Pelvis rotation, test shoulder, internal and external rotation, wrist flexion and extension The latte test standing hip, external and internal rotation seated trunk rotation test ankle dorsal flexion. Let's talk about the pelvis rotation test First, the pelvis rotation test will assess a golfer's ability to rotate the lower body independently from the upper body. Without Barbara rotation, the golfer will have difficulty with properly sequencing the downswing and generating a good separation between the upper and lower body. Disassociation of the hips allows you to clear the hips before the hands during the downswing. To begin, assume a mid iron posture. Have your arms crossed over your shoulders. Your feet should be placed shorter with apart, and your hands are resting on the front of your shoulders. Then rotate your lower body back and forth as you try to keep your upper body still. Hopefully, you have someone that could watch your movement. You want to ask them to look for any movement of the shoulders or any excessive lateral motion of the pelvis versus rotation. Also have them note the fluidity of the movement in both directions. Be careful. Toe watch all body segments above the waist, meaning the torso, shoulders, arms had a neck. If for some reason you don't have somebody to watch your movements, try to capture yourself on video so you can see what you're doing. If you're only able to rotate the pelvis while keeping everything else still above the waist, you have performed the test properly. Small movements of the legs and the knees are acceptable, but note that any excessive movement should be noted. So if you are having trouble performing this test properly, the next step is you're gonna wanna determine if it's a stability or mobility problem. To determine this, find a friend or family member and asked them to hold your upper body stable as you rotate your pelvis. If you can't separate the lower body from the upper body, then you know it's a mobility issue. If you can, then it's a stability issue. With limited rotation, it is likely you are experiencing tight and weak glutes tight, been weak adductor complex as well as appear for mus, and this is dependent upon which side rotation is limited. So, for an example, limited rotation to the right will cause a right Pierre for Miss Glutes and add Dr Complex to be tight and a week left here for Miss Glutes and Adductor Complex. Limited rotation to the left would be the exact opposite. This is the pelvis rotation test. So next is a shoulder internal external rotation test. This is going to assess obviously internal and external rotation of the shoulder. With limited rotation, injuries may occur to the wrist, shoulders and elbows. A common swing fall is the chicken wing swing fault with the lead arm through impact and also an over the top swing fall with the left arm in the backswing. To begin this assessment, stand against the wall with your heels, glutes, shoulders and head against the wall. Your spine should be in a neutral position. Eyes looking forward. Flex her right elbow an abductor shoulder 90 degrees to the floor with your palm facing the floor. Have your elbow touched the ball. Then internally, rotate the shoulder by rotating the humorists or the upper arm bone down toward the floor while keeping the elbow against the wall. You may need a friend again. Toe. Look for the hands and forearms to reach a position of 20 degrees in relation to the wall, then returned to the starting position and perform external rotation externally. Rotate the upper arm up again, keeping the elbow on the wall. The goal is to touch the back of the hand to the wall without any compensation movement. Repeat the test on the opposite side and compare sites. If you experience any pain or poor movement patterns such as elevation of the shoulders, arching of the lower back or a change in the position of the elbows, stop before you reach that point and get a measurement. This is the shoulder. Internal and external rotation tests. The next test is for wrist flexion and extension. This test assesses the flexibility of your wrist in flexion and extension. A common swing fall for not having enough risk. Mobility is casting otherwise known as an early release to assess for extension, reach your right arm out in front of you, make a fist and extend your wrist. Bring your wrist up. Then I want you to take a six iron and place the shaft parallel with your arms so that the clubhead is near your wrist. Most six irons make for a nice 60 degree angle unless you have a different lie. But check and see if you do have 60 degrees of extension, then repeat with your left wrist to assess flexion. You're going to use the same set up approach, but you're gonna flex your wrist instead, so you're gonna turn it down, flipped a couple plan around and see if you're close to that normal range of 60 degrees for reflection compared to the opposite side. This is the wrist flexion and extension test. The latte test is next, and this one assesses shoulder flexion, shoulder joint restrictions scapular motion and flexibility of the Lotus Thomas Dorsey muscle group. When your lattes or tight you may have limited rotation in your shoulders, as well as a loss of spinal posture when your arms are elevated. So because of this common swing, faults caused by tight lattes are the reverse spine angle over the top and loss of posture . You're going to need the help of a friend or family member in getting the actual measurements for this one. To conduct this assessment, place your back flush against the wall with a good amount of body weight against the wall. You can even place a club behind your back and the wall to ensure that your back is flush. If the club was the fall during the test, then you know that you're back came off the wall, slide down the wall into your knees are slightly flexed. Feet should be directly below the knee shoulder with the part. Once in this position, extend both arms out in front at shoulder height. The thumbs should be pointed up and your elbow should be locked. Then you will raise your arms of higher as far as you can go without flexing your elbows. Keep your thumbs pointed in the same direction as you raise your arms up. Be sure to move your arms independently. 1 may have more flexibility than the other, and it's important to be able to know the differences between sides. The end range of movement is noted right before any of the follow things happen. Elbow flexion the back archers off the wall. Painter discomfort is noted, or if the arms reached wall, note the degree of movement by placing a six iron clubhead flush against the wall at shoulder height. This will give you 120 degree angle. From here, you will note the arm high relative to the shaft of the club. You're going to see one of four things you're going to either See the upper arms below the shaft of the six iron. It is equal to the shaft of the six iron. It is above the shaft of the six iron, so it could be anywhere between 121 169 degrees. Or the arms gonna touch the wall, which is approximately 170 degrees. And this is actually the common range of motion of tour players. Ideally, you're gonna wanna have at least 120 degrees lat and shoulder mobility. Obviously, the more you have, the better and make sure you know any differences between the right and the left side's. This is the latte test. The next assessment is staining hip, external and internal rotation. This is gonna measure rotational mobility of the hip, lower leg and foot. If there's limited mobility or restrictions in this area, you may have an excessive ladder emotion, which leads to swing faults such as a sway in the backswing or slide during the downswing. The foot, hip and tibia, which is the lower leg bone, are loaded and coiled during the backswing and then must rotate and post in the lead foot during the downswing. Therefore, a proper swing must have adequate hip in lower lake internal and external rotation, along with foot in version, any version. To conduct this assessment, take a six iron and place it on the ground perpendicular to your feet. Then you're gonna take another club and create a 60 degree angle by placing it flush against the six iron clubhead. Then you're gonna place your right foot perpendicular to the six iron. All that weight should be on the right leg. Then you're gonna bend your left knee in. Place the tombs on the ground right next to that testing leg. Keep your hands on your hips and stand tall looking forward. Then you're going to rotate as far as you can to the right side. Testing right hip internal rotation. The foot being tested must remain pointed forward as you support your body weight. The goal here is for the pelvis. To surpass the 60 degree angle created with the clubs. Use the bony front parts of the pelvis as a reference point to determine the angle of rotation. So once that numbers noted, switch legs and then rotate to the same side. Testing left hip external rotation now switch the clubs around and perform the tests on the opposite side, switching legs and rotating to the left to test the right hip external rotation and the left hip internal rotation. Again, you want to have greater than 60 degrees in all four movement patterns. If you see less than 60 you know there's a lack of mobility. This is standing hip, external and internal rotation test. The next test we have is a seeded trunk rotation, which is going to assess rotational mobility of the thrashed six spying around the pelvis. If there is limited mobility or restriction rotation, common swing faults may be present, such as a flash shoulder plane and the disconnected move away, where the arms come away from the body during rotation and the golfer is going to come out of posture. In addition, the golfer may start to experience low back pain or even shoulder pain because excessive rotational forces placed upon the lower back and shoulders as opposed to the Jurassic area . So to conduct this assessment, you're gonna take two clubs and cross them over each other, creating a 90 degree angle, then lay them down in front of a bench so that they're turned at a 45 degree angle. Assume a seated position with knees and feet together. Your feet should be inside that V. Now take a club and place it across your shoulder and, while sitting on street, rotate to the right. The goal here is to get the club past that 45 degree mark here. You're gonna likely experience 13 scenarios less than 45 equal to 45 or greater than 45. Switch and rotate to the left. Compare your findings now. I want you to take that club behind your back and hold it on your shoulders. Like if you're performing a bag squat with a barbell. This is going toe lock. The scapula is in place. If this position is uncomfortable for you, place the club against the lower back and tuck it into your elbows and then place your hands on your stomach. So here. Repeat the rotational movement to the right and then left and check to see if you can get past that 45 degree mark. Remember to maintain good posture, keeping your legs together and knees together and still when you rotate around. Also keep pressure on the club on the back. Limited harass six by mobility is apparent. Murmur rotation is less than 45 degrees with the club in the front and back. But if you find you can go past 45 when the club is in the front, but not when it's behind you. You are essentially cheating and you're using your scapula is two term so therefore, that's not true. Jurassic rotation and this is why it's so important to assess with the club in the back to speed and power will develop further with greater thorough stick mobility. So not only will your swing faults minimize, but your clubhead speed and driving distance are going to improve as well. This is the seeded trunk rotation tests. The next test is called Ankle Dorsey Flexion, which is going to assess that exactly the amount of dorsal flexion you haven't each ankle limited Dorsey flexion, which is when you bring your terms up, is likely to cause the common swing faults of loss of posture and an early extension, where the hips air thrusting in toward the golf ball. It can also be an indicator of lower leg injury risk. With the Achilles tendon or the knee, you're gonna need a help of a friend or family member in getting the actual measurements for this one. The number we're looking for is at least 40 degrees of flexibility. There is a good iPhone and iPad app called Dorsey Flex. There is going to help you assess the angle to conduct this assessment. Kneel down on your left knee and place your right foot flat on the floor. Your knee should be flux in front of you. Then slowly lean the knee forward, keeping your heel on the ground. Have a friend placed iPhone on your shin to get the measurement. It's important that your heel does not lift up during the measurement. Repeat on the opposite side and compare. This is the ankle dorsal flexion tests. 4. Week 1 - SMR & Flexibility Exercises: hi and welcome to the fun part of this fitness program. It's Week one, and I'm going to show you some self mile fashion, all techniques and flexibility exercises that you can do to start minimizing those swing faults and improve your flexibility. I am going to relate each technique and exercise to swing faults and specific assessments that you learned in the last lesson this way. If you did not do well in a particular assessment or you have a known swing fall, you will know exactly what flexibility techniques will help to improve yourself. There are different ways we can work towards optimal mobility working on overactive muscles . In other words, you're tight muscles. Remember, before you start, consult your doctor if needed before participating, especially if you have any injuries Are current pain. You may also want to consider videoing your swing at the start and then take no of your flexibility during the swing. So here's what you can look forward to. You will complete each of these every day of the week, so let's get deeper into what these exercises are. Self Mile fashion release, or SMR, is a type of corrective flexibility technique. Have you ever felt a knot in your muscle or experience a specific tender area in your calf hamstrings or maybe another muscle? Those knots or adhesions, were the muscle fibers have become bundled up and are no longer in proper alignment with the direction of the muscle. By using a foam roller or some sort of ball and applying gentle and static force, you can alleviate those adhesions and constrain out the muscle fibers. Once you break up the hay Jin's tension will be released in the muscle tissue and your tender areas will subside. So how do you perform SMR? Well, First, you're gonna need a phone ruler or maybe some kind of massage ball. These could be purchased online or in your local sporting goods store. Most gyms have these as well, and they're usually located in the stretching area. There are a variety of foam rollers with different textures and densities, depending on your knees for the day. You may need an aggressive roller are maybe one that is a little bit gentler When using this technique, slowly rolled the muscle until tender spot is noted. Once you find that area, keep gentle pressure on that location for at least 20 seconds. The first SMR technique we're going to go over is for the calf. If you haven't early extension or loss of posture, Swing fall limited ankle dorsal flexion may be a cause, and rolling your calves will help improve the flexibility in your calves. So grab a foam roller and have a seat on a flat surface. Place one calf on top of the phone roller, raise your hips up off the ground and then slowly worked the roller up and down your calf. Identifying any tender areas. If you find a tender area, stop and stay right there for about 20 to 30 seconds, then move on once to 1 to 2 minutes have passed switch legs. This is Self Mile fashionable release for the caps. The next SMR technique is for the I T band. If you had troubled during the hip, external and internal rotation test or you have a sway or a slide swing, fall working. The I T. Ben is gonna help improve these swing faults for this one. Grabbed two phone rollers and get into a side plank with the roller under your right hip. Now, using to phone rollers is a good way to displace more of the pressure and reduce the tenderness because this can be a very uncomfortable exercise. Support your upper body with your right elbow and cross your left leg over the top of your right for support. You want to stack your hips. Make sure you maintain a neutral spine throughout, then slowly rolled down towards your knee, trying to find a tender spot. If you find one, pause and hold for about 20 to 30 seconds, then move on. Adjust your elbow on the mat as needed as you work down your leg. Spend 1 to 2 minutes on each side. This is Self Mile fashionable release for the I T band. The next SMR technique is for the pure former, which helps a hip rotate. It turns the leg and foot outward. If you have that sway swing ful, or you need to improve hip external internal mobility. Spend time doing this technique. Grab a foam roller and place your right glue on the roller. Your body should be tilted to the right slightly. Your right hand is behind it, flat on the ground on the map for support, then cross your right leg over your left left foot is flat on the floor. This position allows you toe open your hip up and really draw attention to the pier. For MUS, you can use your left hand and apply gentle downward pressure to your right name, then slowly rolled down so that the roller goes up towards the top of your head. Identify any tender areas and if you find one, pause and hold for 20 to 30 seconds or until the pain starts to reduce. Spend 1 to 2 minutes on the right side and then switched to your left. This is Self Mile fashion release for the pier for MUS. The next SMR technique is for the packs. This technique will help improve shoulder internal external rotation latte mobility and fix that over the top swing fall where you have a flying trail arm in the backswing, grab a massage or lacrosse ball and placed the ball between your peck in the wall with your head facing the wall. Bring the same side, shoulder and arm up to 90 degrees, then slowly move against the ball right to left and up and down. Do this for about 1 to 2 minutes, holding steady on any real sore spot for 20 to 30 seconds each time. Be sure to switch sides. This is Self Mile factual release for the pecs. The next SMR technique is for the lattes when your lattes or tight, which could be evident in the LAT test, you have many different swing faults that could be happening, such as of los A posture over the top, a reverse buying angle or flat shoulder plane. Improving the flexibility of this large back muscle will help fix the swing faults. For this technique, you're going to focus on the area of the lab below the shoulder blade on the side of the body. When the arm is raised up, grab a foam roller and lie down on a mat on your right side in a side plank position. Position the roller at the bottom of your shoulder blade on the lap, outstretched your right arm onto the mat with palm facing up and cross your left leg over the right for support. If you need to support your neck with your hand, that is perfectly OK. Then lift your hips up off the ground slightly and slowly roll towards your armpit. You can also roll forward and back, trying to identify the tender spots. If you find one, pause and hold for 20 to 30 seconds, or until the pain starts to reduce. Spend 1 to 2 minutes on the right side and then switched to your left side. This is Self Mile factual release for the lattes. The next SMR technique is for the Jurassic area. No, if you have difficulty with the seated trunk rotation, you may have a swing fall. Such a loss, a posture disconnected move away or flat shoulder plane. Improving the flexibility of the upper back will help fix these swing faults and improve mobility. For this technique, we don't want to focus on the area of the upper back, the bottom of the shoulder blades to the top of the shoulder blades. Stay away from the neck area and the low back for this one. Grab a foam roller and lie down on a mat on your back, placing the roller at the bottom of your shoulder blades. Support your head with both hands. Raise your hips up off the ground and slowly roll your body down so that the phone roller moves up your lower back. Roll slowly up and down, trying to identify the tender spots. If you find one again, pause. Hold for 20 to 30 seconds or until that pain starts to reduce. Spend 1 to 2 minutes on this technique. This is Self Mile factual release for the drastic region. The last SMR technique I want to show you is for the planner. Fassa, this is a connective tissue on the bottom of your foot. If you have limited ankle dorsal flexion, your planner Fassa, maybe tight, and this can lead to a loss of posture or early extension swing fall. Improving the flexibility in this area will help fix these swing faults and improve ability . For this technique, you're gonna want to grab a ball like a massage bowl, tennis ball or maybe even a golf ball. Place the ball under your foot, right at the metatarsal heads. Relax your foot and let it fall over the ball. Place your heel on the ground and you're gonna want to roll the ball from right behind the toes up to the front of the heel roll, trying to identify the tender spots. If you find one. Pause and hold for 20 to 30 seconds or until the pain starts to reduce. Spend 1 to 2 minutes on this technique. This is Self Mile fashionable release for the planter fascia. So now we're going to get into the flexibility exercises these air they ate. You have to look forward to. The first exercise is called Open Book, which will help with improving your thoracic rotation and a flat shoulder plane. If you have that swing fall to do this exercise, lay on your side. Bring your top leg up so that your foot, knee and hip are all at a 90 degree angle. If needed. Take your hand on the floor and place it on the knee so that you stabilize that top leg and not allowed to move. If you can keep your lower body still than out, stretch your arms out stacked. Then take your top hand and slowly rotate your chest and shoulders, opening up your chest. Make sure you don't elevate your shoulders. Think turning your shoulders around a stable base, meaning your lower body. This movement will help improve your Jurassic mobility and save your lower back. This is called the open book. Another one for Jurassic Mobility is called the lumber lock. Reach back. If you have limited Jurassic mobility, it may show up as an over the top swing fall or noted during a lot assessment. This exercise will help open up the shoulders and that the rustics buying To do this exercise, get into all fours on the ground and then sit back on your heels. Keep your back in a neutral position. Know rounded back to stretch, Turn your bent elbow in towards your straight arm and then rotate around, opening up your chest. Be sure to lead with your eyes and head, not what the hips or the back. Keep your hips as still as possible as you rotate around. This is the lumber lock. Reach back. The next exercise is the ball. Last stretch. We have learned that tight lattes can cause different swing faults. To perform the stretch, kneel on the floor of one hand on the floor in one hand, on the ball with thumb pointed up, head and spine should be a neutral alignment. Reach your arm forward to feel the stretch along the side of the torso and into your lower back. Make sure you're rolling the ball forward. Attempt to round your back by touching your butt to your heels. Hold the stretch for 30 seconds and then switch sides. This is the ball last stretch. Next is the hamstring, a doctor stretch for tight lattes and rotate Er's. This will also help improve the loss of posture. Swing fall. Spread your feet wide with leg straight. Keep toes pointed forward or even slightly pigeon toed with knees locked. Absolutely been forward at the waist with a straight back hold for 30 seconds. Don't round your back or shoulders If you find you around in your back, hold onto something in front of you like a chair or a long pole to assist in maintaining a straight back. This stretch will help with separation in the backswing and stabilize the pelvis. This is the hamstring. A doctor stretch the next stretches the Figure four, which will also help improve hip external rotation and stretch the glutes for this one. Lay on your back and place your left ankle on your right name. Bring your legs up in the air. Class your hands around your right knee, which is bent at a 90 degree angle and pull your leg toward you whole district for 30 seconds. Repeat twice a neat side. You can increase the stretch by using your elbow to press against the knee on the side being stretched. This is the figure for this next stretch. Focuses on a hip internal rotation and is called the internal hip rotation. Sit back from a neutral pelvis position on all fours. Rock back towards your heels using a kettle bell to keep one foot out at a slight angle, which increases internal hip rotation. You should maintain a neutral pelvis throughout the range of your movement. Pause at the last point. You can maintain this. Hold for a count of five and then return to the starting position. Switch the way over to the other side and repeat complete five reps on each side. Twice. This is the internal hip rotation. Sit back stretch Palm Presses is an exercise for your rotator cuff, huh? As well as risks. Flexibility, which will, on address an early release swing fall due to limited risk mobility. Take your poems, place them together, elbows up, then push your palms together. Then move your poems forward and back while pushing. Next, place fingertips together and push. Then move your hands forward and back back to the palm press. Place forearms together now and push with palms together, then push poems apart. Next, get into a golf posture with four arms together, push forearms together and slowly raise arms up towards the head. Separate arms and place your hands behind your head. Touch your elbows five times, plays four arms back together and push, then palms together and push The's are palm presses. The calf stretch can help maintain or improve flexibility in your calf muscles and Achilles tendon, which will help improve ankle dorsal flexion and improve that early extension swing Fall. To perform the stretch, find a towel or strap, which will assist you in getting a better stretch. Then sit on the floor with your legs out in front of you, wrapped a towel or strap around the ball of one foot. Then gently pull the towel so that your toes and ankle flux up towards your face. Hold for 20 to 30 seconds and repeat on the opposite side. Your calf is comprised of two large muscles. The gastric name es and solely ists to stretch the gas. Orkney Meus Keep your legs straight with hardly any deflection to stretch the sole e ists. Flex your knee. Both are important to stretch if you prefer. You can also do the stretch standing up with their hands against the wall. This is the calf stretch, all right, so that's it. Now go start minimizing those swing faults and improve your flexibility. Improved golf performance is on its way. 5. Week 2: hi and welcome to week to a pure golf flex. I hope you're starting to feel better and that the exercises are going well for you. This is the second half of stage one, and in this week we're going to focus on the same self mile fashion techniques and flexibility exercises as last week and completing the entire routine every single day. If you have any questions or comments, please feel free to message me. Enjoy Week two. 6. Week 3: Progressing Flexibility: hi and welcome to Week three up your golf flex were now in stage two of this flexibility program. I hope you have had a last two good weeks completing your exercises. Stage two is all about progression where we're going to advance your level of flexibility. So let's get started with Stage two and self mild national release. The first SMR technique we're going to go over is for the caps for your calves, like last week. Grab a phone ruler and have a seat on a flat surface. Plays one calf on top of the foam roller. Then this time I want you to cross your opposite ankle over your calf on the roller. To apply gentle pressure, raise your hips up off the ground and then slowly worked the ruler up and down your calf, identifying any tender areas. If you find a tender area, stop and stay in that location for about 20 to 30 seconds, then move on once 1 to 2 minutes have passed switch legs. This is Self Mile fashionable. Release for the caps. The next SMR technique is for the I T Band this week. I want you to use one phone ruler as opposed to two. This will place more pressure on this area and possibly make this exercise a lot more tender in some spots. Assume aside, playing with the roller under your right hip. Support your upper body with your right elbow and cross your left leg over the top of your right for support. Stacking your hips, maintain a neutral spine, then slowly roll down towards your knee, trying to find a tender spot. If you find one, pause and hold for 20 to 30 seconds, then move on. Adjust your elbow on the mat as needed as you work down your leg switch and make sure you spend about 1 to 2 minutes on each side. This is Self Mile fashionable release for the I T band. The next SMR technique is for the pure form us today, though I want you to use a round ball, such as a lacrosse or massage ball. A foam roller only allows for back and forth motion. Using a ball allows you to hit the muscle fibers from 360 degrees to really target the area . So grab a ball and place your right glue on that ball your body should be tilted to the right slightly. Your right hand is behind and flat on the ground on the map for support. Then cross your right leg over your left left foot should be flat on the floor. This position is going to allow you to really open up your hip and draw attention to the pier. For MUS, you can use your left hand and apply gentle pressure on your right name. Then slowly roll a ball and apply pressure in different directions. Identify any tender areas and if you find one, pause and hold for 20 to 30 seconds, or until the pain starts to reduce. Spend 1 to 2 minutes on the right side and then switched to your left. This is Self Mile fashion release for the pier for MUS. The next SMR technique is for the packs like last time. Grab a massage or lacrosse ball and placed the ball between your peck on the wall. But this time I want you to turn your head to the side opposite of the pack being worked. So if you're working right pack, look to your left, complete the same movement slowly, right to left and up and down for about 1 to 2 minutes. Holding steady on any riel tender areas for 20 to 30 seconds. Be shortest word sides. This is Self Mile factual release for the pecs. The next SMR technique is for the lattes. Today I want you to use a round ball, such as a lacrosse or massage ball. A foam roller again only allows for back and forth motion. Using this ball will allow you to hit the muscle fibers from 360 degrees to really target the area. So grab a ball on. Lie down on a mat on your right side in a side plank position. Position the ball the bottom of your shoulder blade on the lack, outstretched your right arm onto the mat with palm facing up and cross your left leg over the rif support. If you need to support your neck with your hand, that is OK. But I want you to lift your hips up off the ground slightly and you're going to apply pressure in different directions. If you find any tender spots, pause and hold for 20 to 30 seconds, or until the pain starts to reduce. Spend 1 to 2 minutes on the right side and then switched to your left side. This is Self Mile factual release for the lattes. The next SMR technique is for the Jurassic area. Grab a foam roller and lie down on a mat on your back, placing the ruler at the bottom of your shoulder blades. Support your head with both hands. Then I want you to bring your elbows together in front of you. This is going to separate the shoulder blades and is going to target that the Razek spine differently. Raise your hips up off the ground and slowly roll your body down so that the phone roller moves up your lower back role solely up and down, trying to identify the tender spots. If you find one again, pause. Hold for 2030 seconds or until the pain starts to reduce. Spend 1 to 2 minutes on this technique. This is Self Mile factual release for the drastic Region. The last SMR technique I want to show you is for the Planner Fassa. This week, instead of kneeling, I want you to stand, which will place more pressure on the planter faster again. Remember to relax your foot and let it fall over the ball, trying to place your heel on the ground. Roll the ball from the head of the metatarsals to the front of the hell. Identify any sore spots. If you find one, pause and hold for 20 to 30 seconds, or until the pain starts to reduce. Spend 1 to 2 minutes on this technique. This is Self Mile fashionable release for the planter fascia, so now we're going to get into the flexibility exercises thes air the seven you have to look forward to. Supine stability Ball rotations Help improve separation between the lumbar and the Jurassic spine, as well as rotation and mobility in the lumbar spine. To do this exercise, lie on your back with your knees bent and your feet elevated on a stability ball. Place your arms out to the side in a letter T position with the palms facing down, press your heels into the ball now. Place your lower back towards the floor and with the knees and feet on the ball, rotate toe one side. Be sure to not allow the opposite shoulder to raise up from the ground. Complete 15 reps on one side and then repeat on the opposite side. Complete two sets of 15 repetitions on each side. The's air supine stability ball rotations. Supine floor bridge will help improve in over the top swing fall. This exercise helps create extension in the lumber spine, which is needed in the loading of the weight in the back swing and full extension at the moment of impact during the downswing. To do this exercise, lie flat on your back with knees bent and heels is close to your but as possible. Press your lower back to the floor and bridge your pelvis off the floor as high as you can , creating an arch in the pelvis, complete 15 repetitions and hold for one second count of the top. Complete two sets of 15 reps. This is supine floor. Bridge prone Cobra is used to create extension in the Jurassic spine and help the golfer into the best position to rotate efficiently. To do this, exercise life face down on the floor with your arms close at your side and palms facing up . Draw in your belly button and then bridge the chest off the floor. Once in a bridge position, raise your arms off off the floor and turn the palms until they face the floor. Complete 15 repetitions holding for a one second count of the top. Complete two sets of 15 reps. This is prone Cobra scapula. Wall slides will help improve shoulder rotation. Stabilize the scapula and activate the upper back muscles. To do this exercise, place your head and back in contact with the wall. Chin should be tucked in. Place your arms above your head, trying to place your forearms on the wall, Then slide your arms down the wall, maintaining contact with the wall until your shoulders and arms are at 90 degrees. Raise arms back up and repeat for 15 reps. Complete two sets. If you're unable to place your forearms or shoulder against the wall, that's okay. Just work within your range of motion limits. As you continually work on your flexibility, your range of motion will improve. The's are scapula wall slides. Multi directional ankle dorsal flexion will help improve ankle mobility in different directions. Limited Dorsey Flexion is likely to cause a common swing. Falls of los a posture and early extension, where the hips air thrusting in towards the golf ball to do this exercise, take 1/2 kneeling position on the floor. Place your hands on the front knee and apply downward pressure. The pressure will help keep your heel on the ground, then slowly lean forward, keeping your heel on the ground and pause for a second at the end range and then return to the starting position. Next, lean across your big toe, pause and return, then lean across your little toe. Pause in return. Repeat this pattern for about 1 to 2 minutes. This is a multi directional, ankle dorsal flexion. The next exercise is a foam roller. Last stretch. We have learned that tight lads can cause different swing faults. To perform this stretch, kneel on the floor with both forearms on a foam roller with thumbs pointed up. Head and spine should be a neutral Lyman. Reach and roll forward while turning the palms up and thumbs out as you roll. Try and keep the pelvis stable as you extend through the thoracic spine. Hold the stretch for 10 to 15 seconds, then return to the starting position. Perform this exercise for 1 to 2 minutes. This is the phone roller black stretch, Spider Man stretches a great stretch for increasing mobility through the hips and the Jurassic spine. To do this exercise, lunge forward in place both hands inside the lead foot, then reach one arm up in the air and rotate from the torso. Hold for five seconds and then repeat with the other arm. The back knee may be placed on her off the floor, depending on your comfort level, on the floor is easier and maybe a good way to first try this exercise. Hold the stretch for 10 to 15 seconds and complete this exercise for about 1 to 2 minutes. This is a Spiderman stretch, so that is it for Week three, and we'll see you in Week four. 7. Week 4: Welcome to week for a pure golf flex. This is the second week of Stage two, and in this we were going to focus on the same self mile fashion techniques and flexibility exercises incorporating the progressions you learn in Week three. I hope you are really starting to see some improvements in your golf game and perhaps in your assessments as well. If you haven't done the assessments again, go ahead right now and test yourself and compare to your baseline. If you have any questions or comments, please feel free to message me and enjoy Week four. 8. Week 5: Advancing Flexibility Further: Hi. We're entering the final stage and last two weeks of this program, Stage three again is about progression, where we're going to advance your level flexibility even further and gear your movements more towards the game of golf. We're going to build upon what you develop in stage one and two, focusing on the same SMR exercises but incorporating different flexibility exercises. You're going to focus on getting a greater stretch and deeper focus into the muscle tissue . So here's what you can look forward to plan. As always, complete these exercises every day. The first SMR technique we're going to go over is for the caps, huh? For your calves, grab a foam roller and have a C on a flat surface. Placed one calf on top of the phone roller and cross your opposite ankle over your calf on the roller. To apply gentle pressure, raise your hips up off the ground and then slowly worked the ruler up and down your calf. Once you find a tender area, pause and then flex and extend your ankle for about 20 to 30 seconds. This week, we're going to be adding active motion as you are releasing the muscle tissue once 1 to 2 minutes have passed. Switch legs. This is Self Mile fashionable. Release for the caps. The next SMR technique is for the I T band. Assume a side plank with a phone roller under your right hip. Support your upper body with your right elbow and cross your left leg over the top of your right for support, stacking the hips, maintaining neutral spine, then slowly roll down towards your knee, trying to find a tender spot. If you find one, pause and slowly flex and extend your knee, adding active motion for 2030 seconds. Then move on. Adjust your elbow on the mass needed as you worked on your leg. Spend 1 to 2 minutes on each side. This is Self Mile fashionable release for the I T band. The next SMR technique is for the pure form us. Using a foam roller. Place it under your right glute. Your body should be tilted to the right slightly. Your right hand is behind and flat on the ground on the map for support, and your left hand should be in front or to the side. Cross your right leg over your left and rotate your torso by opening up your hip to the right left foot is flat on the floor. This position allows you to open up your hip and really draw attention to the pier. For miss. You can use your left hand and apply gentle downward pressure to your right knee. Then slowly roll the area, identifying any tender areas. And once you find one, slowly flex and extend your knee, adding that active motion continue for 20 of the 30 seconds, or until the pain starts to reduce. Make sure you spend 1 to 2 minutes on the right side and then 1 to 2 minutes on the left side. This is Self Mile fashion release for the pier for MUS. The next SMR technique is for the packs like last time. I want you to grab a massage or a lacrosse ball and placed the ball between your pack in the wall. Turn your head to the side opposite of the pack being worked, so if you were working on your right pack, make sure you're looking to your left. Then this time I want you to place your feet into a split stance position and also opened up your hips away from the pack being worked. Slowly move in different directions for 1 to 2 minutes, holding steady on any riel tender areas for 20 to 30 seconds. Switched sides. This is Self Mile factual release for the pecs. The next SMR technique is for the lattes. Today I want you to use a phone roller lying down on a mat on your right side in a side plank position. Position the roller at the bottom of your shoulder blade on the lack, outstretched your right arm onto the mat with palm facing up and cross your left leg over the right for support. If you need to support your neck with your hand, that's okay, too. Then lift your hips off off the ground slightly. Enroll trying to locate a tender spot. If you find one, pause and then slowly bring your outstretched arm towards your ear and back down for some active motion. Active motion helps stretch that's muscle tissue even more so. Continue this for 20 to 30 seconds, or until the pain starts to reduce and then find the next spot and then repeat again. Adding that act of motion. Spend 1 to 2 minutes on the right side and then switch to your left side. This is Self Mile factual release for the lattes. The next SMR technique is for the Jurassic area. Grab a round ball, such as a lacrosse or massage ball and lying down on a mat on your back, placing the ball at the bottom of your shoulder blades. Using a ball allows you to hit the muscle Farber's from 360 degrees. To really target the area, support your head with both hands. Then I want you to bring your elbows together in front of you. This is going to separate the shoulder blades. Raise your hips off off the ground and slowly roll your body in different directions, applying pressure from the bottom to the top of your shoulder blades. Role solely up and down, trying to identify the tender spots. If you find one, pause and hold for 20 or 30 seconds, or until the pain starts to reduce. Spend 1 to 2 minutes on this technique. This is Self Mile factual release for the drastic region. The last SMR technique I want to show you is for the planner. Fassa no stand with hands on a wall in a split stance. Position. Left foot forward, right foot back. Place a ball under the right foot, applying downward pressure. Then take your right hand and place higher up on the wall and then the left hand lower rotating your torso, opening up your body to the right. Then roll the ball in different directions between the metatarsals and the front of the heel roll, trying to identify the tender spots. If you find one, pause and hold for 20 to 30 seconds or until the pain starts. Reduce. Spend 1 to 2 minutes on this technique. This is Self Mile fashionable release for the planter fascia. All right. Now it's time to get into the flexibility exercises. Wait for the first exercise. It is called the kneeling Hip and Jurassic Extension. You're going to take a club and kneel down with one foot on a wall. Your heels should be flat on that wall. The front ankle, knee and hip should be at 90 degrees. Place the club above your hands with arms extended, then slowly extend back towards the wall, Pause at the end range and then return to the starting position complete 10 to 15 reps. The next exercise kneeling ferocity rotation is going to focus on Thor ASIC rotation. Assume 1/2 kneeling position with one foot on the wall. He'll should be flat on the wall. The front ankle, knee and hip should be at 90 degrees holding club wider at both ends in front of your body , perpendicular to your torso while keeping your left elbow tucked into your side rotate to the left or to the lead side for right handed Golfer. Pause at the end range and then return to the starting position. Complete this movement slowed, controlled, really focusing on a Jurassic rotation as opposed to a shoulder, and are in turn for the next exercise. This is the backswing drill, and you're going to need a long pole like an extension pole or stretching poll. This exercise will help improve your rotation in the backswing. To do this exercise as a right handed golfer, place your left hand or lead arm on the pole with a pro native grip. Then take your right hand or your trail hand and place it above your left on the pole with a super native grip. Make sure your arms are straight. At this point, the polls should be diagonal across your body with hands position like a backswing and the other end of the pole in front of your lead foot. Then try and turn your chest toward the target. As you keep your hands in position, you should feel a stretch in the lead shoulder. Hold for about 20 to 30 seconds and then release. You can repeat this exercise a few times. The next exercise forward swing drill is similar to the last one. Again. You will need a long pole like an extension pole or stretching pole. This time, position your hands forward with your lead arms super nated on top of the pole and your trail hand below on the pole with a pro NATO grip, make sure your arms are straight. At this point, the pole should be diagonal across your body with hands position like a forward swing, and the other end of the poll is near your trail foot. Then try and turn your chest toward the trail side. As you keep your hands in position, you should feel a stretch in your lattes. The next exercise is banned, assisted ankle dorsal flexion. To set up this exercise, place a band around a stable structure, ankle height or find a friend to assist. To perform this exercise, kneel down on your left knee and place your right ankle and signed the band with foot flat on the floor. Your right knee should be flexed in front of you. Slowly lean the knee forward, keeping your heel on the ground as you feel the tension from the band's return to the starting position, completing 5 to 10 reps per side. The next exercise is Lund Rotation to perform this exercise stand toll, holding a club in front of you with right hand palm up, super nated and left hand palm down or pro nated. Then lunge forward on your right knee and rotate the club to the right. Keep your right elbow tucked in. Return to the starting position and complete 5 to 10 reps per side. The last exercises reverse lunge extension to perform this exercise Stand toll holding a club in front of you with hands together. Then at the same time, you lunge back. Lift your arms up overhead, extending the arms back pause at the end range really focusing on extending through the thoracic spine, return to the starting position and lunge back on the opposite leg. Perform this movement slow and controlled as always. If you have any questions or comments, please let me know and have a fantastic week five. 9. Week 6: Welcome to Week six of Pure Golf Flex. This is your final week, and we're going to focus on the same self mile fashion, all techniques and flexibility exercises as we five. If you have any questions or comments, please feel free to message me and enjoy your last and final week. 10. Closing: If you're watching this lesson, congratulations. You made it through this flexibility plan, and at the very least, you should be feeling better. Now is the time to retest once again. Go through all those assessments from the very beginning of the plan. Compare your numbers now to your baseline numbers in the beginning, If you worked with the coach and use track man to get some clubhead speed numbers, go retests and get those numbers again and then compare where you are. Evaluate, You're on course golf performance. How are you feeling on the course? Did you video your swing in the beginning? If so, now is the time to take that video again and compare going forward from here. Do not let this be the end of you Working on your flexibility. Be sure to keep incorporating flexibility into a fitness routine and not lose all that you've gained over the past six weeks. Golf fitness is more than just improving your flexibility. There is so much more to do. So be sure to stay tuned for upcoming golf fitness courses where we're going to focus on strength, core work, power and more. Thanks for joining me in this course and we'll see you in another one