Flying Elbow
The fault to focus on here is “flying elbow” or “chicken wing” arm. When the body is restricted in movement, either by a lack of flexibility (which is usually the case) or lack of strength, extraneous or unnecessary movements occur in the golf swing. For example if your shoulder turn is restricted and you cannot keep your arm straight you will bend the arm to get the club to the top of the backswing. (Trust me, over the last 18 years I have seen golfers do anything to get to the top of the backswing!)
One physical restriction manifesting in the golf swing as the “chicken wing” swing flaw is the issue of shoulder flexibility and a lack of range of motion in the shoulder turn.
Remember to breathe deeply, focus on the muscles where you feel the restriction and visualize the muscle relaxing. Breathing, movement and focus are the foundations of yoga – connecting the body and mind.
Equipment needed for these exercises: Balance Ball
Reverse Table pose
Begin on all fours and draw the navel towards the spine stabilizing the core and supporting the low back. Inhale deeply and lift the right arm. Exhale and twist from the torso bringing the trunk, shoulders and arm towards the sky. Return to the starting position and repeat five to 10 times. Switch sides.
Reverse Chest Opener
Lie on the ball supporting the head and neck. Lace the hands under the neck. Inhale deeply as you draw your navel towards the spine, fire the gluts so the hips are parallel to the floor. Exhale as you press your elbows away from the body, feeling the stretch through the chest and upper back/shoulder area. Return to the starting position and repeat 10 times.
Shoulder Twist on the ball
Lie on the ball supporting the head and neck. Lace the hands under the neck. Inhale deeply as you draw your navel towards the spine, fire the gluts so the hips are parallel to the floor. Bring the hands together at chest height.
Due to the complex biomechanics of the golf swing, many parts of the body play a part in swing flaws. For our purposes, this series focuses on the most common areas affecting your swing.
Sway refers to the inability to rotate the hips due to a lack of flexibility and causes the hips to sway outside of the “normal” range. Additionally a lack of strength in the gluts inhibits control of the hips and depletes power and distance. Golf professionals often discuss optimal hip rotation as a 45-degree angle while the shoulders rotate to a 90-degree angle. Now let’s face it….we are not Tiger Woods or Ernie Els, but we can do our best to access maximum power and distance from your hip function.
- Physical factors effecting sliding or sway:
- Flexibility and strength in the hips.
- Hip adduction (inner thigh) and abduction (outer thigh) mobility
- Internal and external rotators of the hips
- Lack of strength in the gluts
- Lack of flexibility in the psoas
Bend the right knee, placing the right foot next to the left knee.Inhale deeply and on the exhalation slightly lift the right hip.
Inhale and return to the starting position. On the next exhalation, lift the hips higher. Move slowly and breathe deeply. Switch sides.
Modified Lunge pose against the wall - All levels
Begin on all fours and place the top of the left foot against the wall. (For a more challenging position place the foot on a Thera-Ball) Inhale deeply and on the exhale press the top of the foot into the wall while you press your hip toward the floor. Inhale and release the stretch exhale and repeat. Continue for five to 10 reps and switch sides.
Double Pigeon pose - Birdie and Eagle levels
Place the left leg forward, the right leg back and bend both knees at a 90-degree angle. Press the hips toward the front foot and feel the stretch in the hips. For a deeper stretch begin to fold the body over the front leg. Hold for five deep breaths and switch sides.
Bridge pose on the ball - All Levels
Place both feet, hip-width apart on the balance ball. (Par level: Place feet flat on the floor, heels placed close to the glutes)
Inhale, drawing the navel toward the spine, exhale and lift the hips. Focus on the power in the gluts. Inhale and bring the hips down, exhale and lift again. Repeat 10 times.
This series is about core stabilization, power and control in your swing. The rock-hard abs look great at the beach, but more distance off the tee is even better!
