Hamstring Stretch for Better Golf Posture
By Tracy Chapman, Golf Fitness Specialist
Most golf professionals agree that every good golf swing begins with a sound, correct setup and posture position. Correct posture is the foundation of every successful player’s golf swing. Consequently, every golfer should be aware of the physical requirements necessary to achieve correct posture at their address position.
Tight hamstrings are a common limitation found in many golfers today. Hamstrings are the muscles behind the thighs which extend from the hips and attach below the knee. They allow for the bending of the knees during activities such as walking and running. The hamstrings also control the degree to which your pelvis and spine can bend forward in the address position of your golf swing. If the hamstrings are tight, you will be unable to bend forward enough from the hips in your posture position, resulting in a posture position that is bent too far from the knees or overly rounded in the spine.
If you think tight hamstrings are affecting your posture position at address, try the following hamstring stretch which will allow you to achieve ideal posture at address and minimize swing flaws influenced by your current posture position.
Find a corner of a wall in your home where you can lay down on your back. Place your right foot up against the wall and your left leg flat on the floor. Position yourself appropriately before beginning the stretch by placing a small towel roll under your lower back for support. Choose a distance from the wall that will not create an excessive, painful amount of stretch to the back of your leg as you reach your leg up on the wall. Begin the stretch by gently contracting your lower abdominal muscles, flattening your lower back into the towel roll. Gently squeeze your right thigh muscle to comfortably straighten your right knee. Bend your right ankle down toward you so you feel a gentle stretch in your right calf. If you are properly positioned away from the wall, this stretch will create a comfortable pulling, stretching sensation to the back of your knee, your upper and lower leg in the hamstring, and the calf muscles. If you feel too much stretch, move farther down the wall and try again. When you have found the right distance from the wall, hold the stretch position for 3-5 minutes or until a complete release of the stretch feeling has been accomplished. Switch legs and repeat the stretch.
You can advance the stretch when ready by gradually moving closer to the wall and sliding your leg farther up the wall. Perform this exercise at least 3 days per week for
2-3 weeks. You should begin to notice a big difference in your ability to achieve a correct posture position at address and a more consistent golf swing.
To learn more about Body Balance for Performance, please call Tracy at 317.816.9135 and visit www.indianapolis.fitgolf.com
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