Welcome to our new-and-improved Home Fitness series. Each week over the next three months, we’ll provide you with a workout you can follow to get you ready for the first round of golf come spring. We’ll cover everything from mobility to strength to functional fitness to help you get ready for that first round once the frost thaws.
We’re one week into 2021, and we’re all still going strong with our New Year’s resolutions (well, most of us).
Whether you’ve abandoned your resolutions completely or want to continue upholding them, our new Home Fitness Mobility series will help you loosen up and keep your body in golf-shape. This month’s theme is mobility, and for good reason.
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Mobility is incredibly important for the golf swing. Without it, you wouldn’t be able to rotate back and through your swing or get into any of the necessary positions to make solid contact.
Luckily for you, Carolina Romero (@fitgolfergirl), a TPI certified golf fitness expert, has built a four-week mobility program for you. Each week will feature a foam roller exercise to release tight muscles, an upper body mobility exercise, a lower body mobility exercise and a disassociation exercise to help your swing sequence. So follow along with the mobility routine below, and you’ll be on your way to picking up right where you left off — or better! — come spring.
Home Fitness Mobility – Week One
Thoracic Spine Foam Roll: Using a foam roller, this exercise will release any tightness you have in your thoracic spine and help you get a better turn in your golf swing. Place your upper back on the foam roller, and slowly move it down your back. Stop and rotate from side to side. If you find sore spots, stop and put pressure on them for 20-30 seconds until you feel the muscle release. Continue this process until you reach your mid-back.
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Thoracic Spine Extension: This mobility exercise will help you improve your posture and rotate more efficiently through your swing. Laying on top of the foam roller so that it sits just below your shoulder blades, slowly extend your upper back as far as you can. Keep your butt down, your core activated and keep your lower back still as you do this exercise. Perform three sets of 10 reps.
Active Figure-4 Stretch: This stretch will help you mobilize your hip area allowing for a more powerful and efficient hip turn. Laying on your back with your knees bent, cross one of your legs over the other. Keeping your core active, drive the knee of the crossed leg away from you. When you find the spot where you can’t move your knee forward anymore, hold the stretch there for 20 seconds. Perform three sets for 20 seconds each.
Torso and Pelvic Rotations: Being able to rotate your upper and lower body separately is a must for a good swing sequence. Get into your golf stance, and cross your arms over your chest. Rotate your torso back and forth while keeping your lower body as stable as possible, with the goal of seeing zero hip turn. Now flip it, and try to rotate your hips while keeping your torso still. Focus on actual hip rotation rather than side-to-side movement. Perform three sets of 20.