Mobility, What does it mean for a Golfer?

Mobility – the body’s ability to create specific angles and movement patterns, range of motion.

Creating the proper angles and movement patterns that optimize the biomechanics of the two-pendulum motion that make up the full golf swing is the mobility that we are trying to achieve with the Platinum Golf Fitness system.  The majority of recreational golfers lack the required range of motion to complete a full golf swing, and this can be addressed and resolved fairly quickly. Increased club head speed can be achieved after a few sessions of proper mobility practice.

One of the biggest frustrations for a recreational golfer is not being physically able to obtain the correct angle and positions needed to perform a powerful and graceful golf swing.  The golf swing should "flow" and seem effortless even though it is one of the most explosive movements in all of sports.

Mobility is the base of the PGF system pyramid.  Mobility is quite simply your ability to move through a desired range of motion.  As simple as that sounds most golfers do not "move" very well.  Mobility is different than flexibility, and here is the "why" behind the difference.  Flexibility is your ability to stretch or lengthen a muscle in a static position.  Mobility is dynamic movement.  While it may seem like working on flexibility is the correct path to take in order to build a better golf swing, we find that by performing the correct mobility practice, your flexibility will also increase. 

At PGF we have found increasing the range of motion in the hips, thoracic spine and the shoulders to be the best starting point.  We use simple but effective body weight and some lightly loaded movement patterns to increase our mobility.  Some of these patterns could be considered "stretching" exercise but we prefer to call them mobility patterns when it relates to the golf swing.  We work from the ground up and increase hip mobility first.  Then thoracic spine and shoulder mobility.  Most lower back injuries and pain with recreational golfers can be attributed to lack of proper hip mobility.  The lower back compensates for the golfers lack of hip mobility, and this is not a desirable state. Increasing mobility through out the core area leads to the desired ability to disassociate the lower and upper body in the golf swing motion to create the best possible angles in which to bring the club head to the golf ball.

First we start off by opening up the hips, we use a "frog" stretch, that includes dynamic rocking.  This movement is quite effective and should be practiced on a daily basis.  Next we take the brakes off the swing by gently and effectively stretching out the hip flexors by using a "cobra" movement position while also adding in some thoracic spine extension as we "pry" through the movement.

Next we lay flat on our stomachs, arms stretched out overhead, keeping the right arm and right leg in a straight line, we bring our left knee above the waist line and turn your upper torso counter clockwise while extending the left arm skyward.  This is the "arm bar" position.  With the left arm extended we reach back mobilizing the shoulder and thoracic spine areas.  Slide your left knee down and try to "pry" your left hip towards the ground while maintaining an extended left arm bar position.  Repeat on the left side.  From here we go into the classic child's pose to mobilize our spine with some flexion.  

This is a mobility "flow" warm up that should be practiced daily.  You should easily be able to move through this flow in less than 2-3 minutes.  Spend about 10-15 seconds on each movement pattern for mobility.  Work through your range of motion with proper breathing, we do not hold our breathe in any of these positions.

Mobility is the foundation for platinum golf fitness, once we work through this mobility flow as a warm up we go into some more hip, thoracic spine, and shoulder mobility patterning that fortifies the movement needed for a powerful golf swing and prepares us for stability, balance and strength practice.

Our sedentary lifestyles (sitting or laying down most of our time) and the use of a riding golf cart while playing demand that we practice mobility every single day.  Our golf performance will increase with better range of motion. 

Platinum Golf Fitness: Build a Better Golf Machine!  Mobility