Miles Bennett
Me and My Golf is a YouTube channel that provides instructional training tips and drills, as well as entertainment-focused golf challenges, course vlogs, and trick shots. The channel is run by Piers and Andy, who have spent over 15 and 11 years, respectively, coaching golf and helping golfers improve. They offer a six-week flexibility plan consisting of three stages to help golfers improve their flexibility, movement, and performance. The plan includes simple instruction and drills for beginners and advanced golfers, covering various aspects of the game, such as generating power and distance, improving flexibility, and developing precision.
| Characteristics | Values |
|---|---|
| Time | 15 minutes |
| Number of courses | 3 |
| Course 1 | Test your current flexibility and identify how you best move |
| Course 2 | Advanced flexibility routine |
| Course 3 | Sport-specific stage |
| Target audience | Beginners |
| Benefits | Improved flexibility, strength, and durability |
| Reviews | Positive |
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What You'll Learn
Simple stretches to improve flexibility and help your golf swing
Golfers often feel tight during and after their rounds. Stretching is an important part of preparing your body for the swing, and it's a good idea to develop a routine to improve your flexibility before a round and on a regular basis.
The Twist Stretch
- Start with your legs wider than your hips.
- Rest your right hand on your lower back, palm facing away from you.
- Inhale.
- With an exhale, bend the right knee and reach your left hand outside your right foot.
- With an exhale, lift your torso up and switch your hands, placing your left hand on your lower back.
- Twist toward the left, reaching your right hand around the corner.
- Follow your hand with your gaze to exaggerate the twist.
- Repeat six times and switch sides.
This stretch is great for loosening up your hamstrings and lower back. It will also help alleviate back pain and increase the range of motion in your legs.
The Hamstring Stretch
- Step your right foot forward in a short lunge position with both heels on the ground.
- Place your hands on your hips or hold onto your golf club with one hand to help with balance.
- Tuck your pelvis in.
- Engage your left glute and feel the stretch in your left hip flexor and quad.
- Inhale.
- With an exhale, bend your back leg and extend your front leg.
- Lower your torso while keeping your back straight.
- Inhale and return to your lunge.
- Repeat six times, breathing through it.
This stretch is excellent for relieving pressure on your lower back.
The Chest and Diaphragm Opener
- Stand with your feet hip-width apart and grab your golf club with each hand.
- Standing up straight, plant your golf club into the ground with your right hand.
- Cross your left leg over the right and reach your left arm up and over toward the club.
- Open your chest and look at the sky.
- Allow your hips to go slightly to the left and feel the stretch in the left side of your body.
- Hold here for 3-5 breaths and switch sides.
This stretch opens the chest and diaphragm muscles, loosens the spine, and alleviates back pain and tightness.
These stretches can be performed as part of a simple, tried-and-tested routine to improve your flexibility and enhance your golf swing.
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Six-week flexibility plans
Golf is a low-impact sport, but the repetitive motion can cause pain and injury. Periodization training can help with strength and endurance gains, and a training plan can be designed to improve total-body power and prevent injury.
Week 1-2
- Single-leg deadlifts: Form a square with your feet and hold a dumbbell in each hand. Keep your back straight and bend forward, kicking your leg back. Bring the dumbbells down until they almost touch the ground. Do three sets of ten on each leg.
- Dumbbell lunges: Strengthen your glutes and hamstrings with four sets on each side. After squatting, add this as an accessory exercise and aim for six repetitions over three sets.
- Leg press: Ideal for the glutes and quads. Aim for 6-8 repetitions for three sets.
- Russian twist: Sit on the floor with your feet on the ground and, if you are a beginner, start without weight. Rotate through your torso, twisting from side to side, keeping your spine long and neutral. Repeat for the assigned repetitions.
- Hand Walk Out: Lean forward and "walk out" with your hands to the plank position, then "walk back" to the start. Do three sets of six repetitions.
Week 3-4
- Band walks: Stand with your hips apart and toes out. Hinge at the hips and sit back, bending your knees until your thighs are parallel to the floor. Engage your glutes and push through your legs to return to the starting position. Do 3 sets of 10 with bodyweight only.
- Box jumps: Stand in front of a box (height depending on your level) and bend your knees, swing your arms back, and jump onto the box, landing in a squat. Step down carefully.
- Slam ball: Stand with a slam ball at chest level. Rapidly lift the ball overhead and then explosively perform a bowing motion to slam it down. Repeat for the assigned repetitions.
- High plank: Push through the floor to drive your body back to the starting high plank position. Repeat for the assigned repetitions.
- Seated row: Sit in a seated row machine with the correct weight. Grip the handles and row them towards you, keeping your elbows close until you reach the full range of motion. Reverse the movement to complete the repetition. Repeat for the assigned number of reps.
Week 5-6
- Kettlebell squat: Put an exercise band above your knees and set your feet shoulder-width apart. Take a kettlebell in both hands and hold it at chest level. Squat down to a 90-degree angle and return to the initial position. Start with 6-8 reps, building up to 10-12, three to four times a week.
- Golf swing: Place an exercise band under your left foot and get into your golf setup position. Pull the band back to the top of your swing, keeping your arm straight, and return to the start. Pull back again with little to no break in between. Start with 8-10 reps on each side, building up to 12-15, three to four times a week.
- Wall exercise: Stand parallel to the wall, holding exercise bands in your golf posture. Pull your right hip and right band back while holding your left arm out, mimicking the backswing. Explode and mimic your downswing, transferring energy from the right to the left side. Start with 6-8 reps, building up to 10-12, three to four times a week.
- Staggered stance: Secure an exercise band and put your elbows near your sides. Drop your right foot back and flex both knees. Do a quick series of 90-degree rotations across your midline to the left, keeping your core engaged. Start with 5-6 reps, working up to 10, three to four times a week.
This six-week plan offers a variety of exercises to improve flexibility, strength, and endurance, specifically tailored to benefit your golf game.
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Advanced flexibility stretching routines
Golfers who want to improve their flexibility can benefit from a stretching routine. Stretching is one of the most beneficial things golfers can do to improve their game, especially for senior golfers. It can help golfers avoid injuries, improve their posture, and reduce muscle strain.
Me and My Golf offers a six-week flexibility plan that consists of three stages to help golfers progress through their golf fitness journey. In the first course, golfers test their current flexibility to identify their best movements. The second course moves golfers to their "Advanced Flexibility" stretching routine, where they can enhance their flexibility and create deeper stretches. The third course transfers the plan to the golf course, moving golfers into the "Sport Specific" stage, where the exercises are ramped up.
- Start with your legs wider than your hips. Rest your right hand on your lower back, palm facing away from you. Inhale. With an exhale, bend the right knee and reach your left hand outside your right foot. With an exhale, lift your torso up and switch your hands, placing your left hand on your lower back. Twist toward the left, reaching your right hand around the corner. Follow your hand with your gaze to exaggerate the twist. Repeat six times and switch sides. This twist stretch is great for loosening up your hamstrings and lower back.
- Place your hands on your hips or hold onto your golf club with one hand to help with balance. Tuck your pelvis in. Engage your left glute and feel the stretch in your left hip flexor and quad. Inhale. With an exhale, bend your back leg and extend your front leg into a hamstring stretch. Lower your torso while keeping your back straight. Think of arching your lower back to intensify the stretch. With an inhale, return to your lunge and repeat. Continue this action six times, breathing through it. This stretch is great for relieving pressure on your lower back.
- Standing up straight, plant your golf club into the ground with your right hand. Cross your left leg over the right and reach your left arm up and over toward the club. Then, open your chest and look at the sky. Allow your hips to go slightly to the left and feel the stretch in the left side of your body. Use your club as a balance point. Hold here for 3-5 breaths and switch sides. This stretch opens the chest and diaphragm muscles, loosens the spine, and alleviates back pain and tightness.
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Sport-specific stretching
Golfers can benefit from a stretching routine to improve their flexibility and prepare their bodies for playing. This can be achieved through a series of simple stretches that target specific muscle groups and improve flexibility, strength, and durability.
One example of a stretch that can help golfers is the twist stretch. This stretch helps to loosen the hamstrings and lower back, providing relief from back pain and improving the range of motion in the legs. To perform this stretch, start with your legs wider than your hips and rest your right hand on your lower back, palm facing away from you. Inhale, and then, with an exhale, bend your right knee and reach your left hand outside your right foot. Lift your torso and switch hands, placing your left hand on your lower back and twisting towards the left. Repeat this sequence six times before switching sides.
Another effective stretch for golfers is the hamstring stretch. This stretch helps to relieve pressure on the lower back. To perform this stretch, start with your feet slightly wider than your shoulders and tuck your pelvis in. Engage your left glute and feel the stretch in your left hip flexor and quad. Inhale and then, with an exhale, bend your back leg and extend your front leg. Lower your torso while keeping your back straight and repeat this movement six times, breathing through it.
Additionally, a stretch that opens the chest and diaphragm muscles can be beneficial for golfers. This stretch also helps to loosen the spine and alleviate back pain. To perform this stretch, stand with your feet hip-width apart and hold a golf club with both hands. Lift your left arm up and over towards the club, opening your chest and looking up at the sky. Allow your hips to shift slightly to the left and hold this stretch for 3-5 breaths before switching sides.
These stretches can be progressed and adapted to become more challenging as flexibility, strength, and durability improve. It is important to repeat each stage before progressing to the next to ensure safe and effective progression.
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Stretching to alleviate back pain
Stretching is an effective way to relieve back pain by increasing flexibility and reducing muscle tension. It may not be a remedy for all lower back pain, but it can provide relief in many instances.
Pelvic Tilt
Yoga poses, like Child's Pose, and gentle stretches, like a pelvic tilt, may help loosen tight muscles in your lower back. Pelvic tilts build strength in your abdominal muscles, which helps relieve pain and tightness in your lower back. They also benefit your glutes and hamstrings.
Knee to Chest Stretch
Lie on your back with both knees bent and feet flat on the floor. Engage your abdominal muscles as you flatten your back against the floor. Breathe normally, holding this position for up to 10 seconds. Release and take a few deep breaths to relax. Repeat with the other leg.
Corner Stretch
Stand facing the corner of a room, and place your forearms on each wall with your elbows around shoulder height. Then lean forward until a stretch is felt under your collarbone.
Twisting Stretch
Stand with your legs wider than your hips. Rest your right hand on your lower back, palm facing away from you. Inhale. With an exhale, bend the right knee and reach your left hand outside your right foot. With an exhale, lift your torso up and switch your hands, placing your left hand on your lower back. Twist toward the left, reaching your right hand around the corner. Repeat six times and switch sides. This twist stretch is great for loosening up your hamstrings and lower back.
Back Flexion Stretch
Lying on your back, pull both knees to your chest while simultaneously flexing the head forward until a comfortable stretch is felt across the mid and lower back.
It is important to be mindful of your body's limits and avoid pushing yourself too far. Listen to your body and do what feels best for you.
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Frequently asked questions
Stretching can help golfers feel better, move better, and play better. It can also alleviate back pain and tightness, improve flexibility, strength, and durability, and increase the range of motion in your legs.
The Me and My Golf stretching course consists of three courses. The first course tests your current flexibility. The second course moves you to your "Advanced Flexibility" stretching routine. The third course helps you transfer this plan to the golf course, moving you into the "Sport Specific" stage.
The Me and My Golf course includes a hamstring stretch, a lunge stretch, and a twist stretch.
