By Ramsay McMaster Golf Physiotherapist
Sequencing Your Golf Warm Up to build up the correct `feel’ in your golf swing
1. The golf exercise drills will gradually build up the correct “feel” for golf performed in the correct sequence.
2. Maintain good breathing and tempo control throughout each golf exercise drill.
3. Maintain good upright posture throughout each exercise drill.
4. Use pistol grip on both hands with each exercise drill.
5. Repeat each exercise for between15-30 seconds 2-3 times depending on time and ability to maintain form.
• Stop if you experience sharp pain, dizziness or have an acute condition. Always consult your health professional.
### Ramsay explains all the moves in the new video attached below ###
1.BUILDING UP YOUR `GOLF FEEL’
Using the Flexibility & Mobility Warm-up Drill
Combined Hip Trunk & Shoulder Stretch
Get into the lunge position, feel stretch at right hip. Maintain an upright posture and tuck in your lower abdomen. Hold golf club above head with pistol grip. Bend trunk to left side, keeping head aligned on shoulders
2. BUILDING UP YOUR `GOLF FEEL’
Using the Balance & Static Posture Warm-up drill
Standing upright in the `angel wings position’ against the wall, place a golf ball between the balls of your feet. Keep your nose and belly button in line with the ball. Tuck in your chin and look at the bottom of your lower eyelids. Keeping your arms by your side and forming a pistol grip in both hands, slowly lift the ball
up with your feet. Feel yourself getting taller as you pump up.
3. BUILDING UP YOUR `GOLF FEEL’
Using the Core Stability Golf Drill
Push
Slowly extend your arms and thrust the body in a slow pushing movement against an imaginary truck. Feel your shoulders, neck, abdominals, gluteals and legs all work together as if you are simulating an hydraulic pump.
4. BUILDING UP YOUR `GOLF FEEL’
Using Core Stability & Rotation
X-Factor Check
Keep yourself in an upright and stable posture. Place your elbows in by the side of our ribcage. Slowly rotate your trunk to the right maintaining your hips in a stable position to the front. Keep your elbows into your ribcage, feel the tension between your inside thigh and lower abdominals.
5. BUILDING UP YOUR `GOLF FEEL’
Using Core Stability, Rotation & Dynamic Posture
The Cross Over Golf Exercise Drill
Stand in an upright position and maintaining good spinal posture at all times, cross your right elbow to the top of your left knee. Then cross your left elbow on to your right knee. The movements should be smooth and the speed of the exercise gradually increased.
Ramsay McMaster is an industry leading golf specific physiotherapist who has worked with thousands of average golfers, with leading tour pros and coaches, with major golf organisations in Australia and around the world and is the founder of the Melbourne Golf Injury Clinic.
For further information, individual assessment or advice on programs email Ramsay at golfphysio@golfmed.net or visit golfmed.net
