Chi-Power Golf Part 13 - Exercises to inspire better mobility

Warming up before playing golf is not only crucial for getting your muscles ready for performing fluid and powerful movement, but is also a great way to help you switch your mind set from the everyday (rushing from the office, home or off the motorway) to the state of relaxed concentration needed to play a good round. As you go through the following drills aim to keep your mind within yourself and take long, slow deep breaths. You can do these drills in the locker room or out on the driving range – and don’t worry about what the other players think – 2% of amateur golfers warm up versus 100% of tour players, so you’re in excellent company!

Neck rolls

Stand in a natural, athletic posture with your feet shoulder-width wide, your knees unlocked, your tailbone tucked under (to minimize the lumbar curve) and your shoulders set down and relaxed. This is known as ‘joint-stacking’ and is important for helping developing your balance when you address the ball. Roll your chin slowly across your chest from side to side, half a dozen times each way. Avoid tilting the chin upwards as this can create unnecessary strain on the neck.

Alternate Shoulder Rolls

For this exercise, isolate each shoulder in turn – performing half a dozen single turns to the rear and half a dozen turns forward.

Double Shoulder Rolls

Isolate the shoulder-blades to roll the shoulders in large circles, keeping the arms long and loose by your sides. Make half a dozen rolls to the rear followed by half a dozen rolls forward.

Stretch Up and Back

Clasp your hands together and bring them up above your head, gently stretching upwards.

Hold for a count of 10 and repeat twice.

Stretch Up and Out

Touch the backs of your hands together, and then your forearms and elbows as you bring your hands upwards and overhead. Then stretch out, making sure to bring your arms back behind the line of your ears. This is a great exercise for loosening up between your shoulder-blades, which will help your rotation in the swing.

Stretch Alternate Sides

Raise one arm overhead and reach upwards while gently leaning to the opposite direction, making sure to keep your head and neck relaxed. Hold for a count of 10 and feel the gentle stretch along your side.

Circle Waist

Place your hands on your hips or on your lower back for support. Keeping your upper body relaxed and still, gently rotate your waist half a dozen times in one direction and then the same in the opposite direction.

Circle Knees

Bend forward and place your palms on your knees to give your lower back some support. Make large circles with the knees and ankles, circling one way and then the other at least half a dozen times.

Wrist Rolls

Clasp your fingers together and roll your wrists one way then the other, half a dozen times. Now your whole body – joints and muscles – are loosened-up and ready to play some great golf.