Straight Leg Rotational Hamstring Stretch

Try this Stretch to Improve Flexibility in the Lower Back and Hamstrings

By Sean Cochran

The starting position for the Straight Leg Rotational Hamstring Stretch

The body must move through an extended range of motion for an efficient swing to occur. Much is contingent upon the ability of the body to coil and uncoil during the swing. In order for these two biomechanical actions to occur efficiently, the development of proper flexibility is required.

Too often, amateur golfers lack the flexibility to perform the mechanics of the golf swing correctly. As a result of poor flexibility, they create compensations in the swing. Implementing flexibility exercises into your routine can improve your swing.

One of my favorite golf-specific flexibility exercises is the Straight Leg Rotational Hamstring Stretch. This exercise improves the flexibility in your hamstrings, lower back, and mid-section. All of which are required to be very flexible in order to perform the golf swing correctly.

Here are the steps involved in this flexibility exercise. If you have not performed flexibility exercises before or suffer from lower back pain, I strongly suggest you take it very slowly and do not push yourself. Make sure you are in good health and cleared by your physician before performing this type of activity.

Straight Leg Rotational Hamstring Stretch
• Golf muscles trained: Hamstrings, Glutes, Hips, Lower Back, Obliques, and Upper Back
• Exercise benefits: Dynamically stretches the hamstrings, hips, lower back, and mid-section.

Step 1: Begin by placing feet shoulder-width apart, extend arms overhead, and clasp hands together. Turn so that you are facing to one side.

Step 2: Slowly extend arms toward the top of your shoes, keeping your legs straight.

Step 3: Extend downward to your level of tolerance, pause slightly, and return to the starting position.

Step 4: Rotate torso, shoulders, head, and arms to the other side.

Step 5: Slowly extend arms toward your shoes, keeping your legs straight.

Step 6: Reach downward to your own level of tolerance, pause slightly, and return to the starting position.

Step 7: Return to the other side and repeat the same sequence, then return to the center position.

Step 8: Perform 15 to 25 repetitions.

This exercise is just one of many flexibility exercises you should perform in your golf flexibility program. The great thing about improving your flexibility in relation to the golf swing is it takes little time and the benefits are immense.

Photos courtesy of BioForce Golf; used with permission

About the Author
Sean Cochran is a well-known golf fitness instructor who travels the PGA Tour regularly working with, among others, Phil Mickelson. To learn more about Sean and his golf fitness programs visit his Web site at www.seancochran.com.

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