Windmill Stretch:
Target Area; hamstrings, spine rotators, hip rotators
Benefits; Total Body Golf Flexibility, Golf Swing Rotational mobility, chest opener, low level strength and stability
The windmill stretch is an integrative posture that combines the skills of the bend, hip fold, and trunk twist patterns of the golf swing. Mastery of this drill will download some great software into your nervous system that will upgrade your golf performance in a nanosecond.
Instructions
• Stand with your feet parallel and shoulder width apart.
• Lift your toes in the air and turn them to the left about 45 degrees or 10 o’clock.
• Place your left hand in the crease of your left hip. Now kick your hip out to the right
• Bend forward in the direction of your toes. Bend at the hips focusing on increasing the hip crease
• Reach above your head with your right arm. Push your arm slightly behind your body.
• Look up at your right hand.
• Breathe in and squeeze your buttocks, and abdominals.
• Keep the shoulder pressed down by squeezing the armpit of your right arm. This squeezing of the armpit will be important in the military press, windmill and bent press strength exercises. So how do you squeeze your armpit? Do this by pressing your shoulder down towards your hips contracting your lat muscle.
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Groin Rock Stretch
Target Area: short thigh abductor muscles
Benefits: improved hip posture and hip mobility
Instructions
- Kneel on the floor with a towel or mat under your knees.
- Spread your knees apart as far as you can and rest your weight on your forearms.
- Your toes are pointed outward like a frog.
- Shift your hips back towards your feet while keeping an arch in your lower back i.e. stick your butt out. Only go back as far as you can keep your butt out.
- Now from this position take a deep breath in and hold it. Now squeeze your inner thighs into the floor and hold for 3 to five seconds.
- Exhale and relax further into the stretch. You may not open your legs very far after you exhale. Simply focus on relaxing into the stretch.
- Move into the recovery position for a few seconds then repeat the sequence. If these muscles are tight you will soon know why it is a “recovery” position.
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