I have prioritized 5 movements to help you determine which stretches you need to incorporate into your exercise regimen. While most people should stretch on a regular basis, this is to help you determine specific stretches that will yield immediate results. After each test, you should note your individual results. Following this section you can locate stretches within our database specifically intended for the individual areas which will help you elongate the muscles relating specifically to the golf swing. Stretches should be practiced a minimum of 3 times per week. Try holding each stretch for 20 seconds. If one side of your body tests tighter than the other, double up stretches on that side (for example if the right side tested tighter than the left side on a specific stretch, do 4 stretches on that tight right side for every 2 you do on the left. This will facilitate evening out the two sides). Periodically re-test to check for progress.

Lateral Neck Flexion:


Since shoulder and neck flexibility are interrelated, we will start by checking the levator muscles on the side of your neck first. Stand in front of a mirror with arms at your side and eyes straight ahead. Without turning your chin or shrugging your shoulder, tilt your head (ear toward shoulder). Note the angle between the side of your head and your shoulder. Now try the same test on the other side. Record whether one side was tighter than the other or if the two sides tested even.



Notice the difference between the top and bottom pictures. In the bottom picture, the head is does not
tilt as close to the subject's left shoulder (bottom pic) as it does to the subject's right shoulder (top pic) This would indicate tightness on the RIGHT side of the neck. That is to say, the right side is tight and inhibitory of lateral flexion to the left.

Right:
Left:

Anterior Deltoid (Scratch Test):


This would indicate a passing test on the subject's right arm

You may need a partner for this test to help you determine the results. Although, if they are dramatic enough, you may be able to establish this yourself . Start with your back to your partner, head straight and arms at your side. Next, reach with one hand behind your back and up toward the opposite side shoulder. Your fingers should be able to reach the bottom edge of the shoulder blade. Have your partner make a mental note where you were able to reach or simply mark with their thumb. Next, try the same test with the other arm (first arm down at side). Compare the two trials and record whether the shoulder passed the test or not as well as whether one arm was tighter than the other (the arm that reached higher up the shoulder blade was more flexible in the front of the shoulder blade).


In this example, the subject's arm could not reach the bottom of the opposite side shoulder blade indicating a failing test.

Right: Pass / Fail
Left: Pass / Fail

One side tighter? _______________________

McKenzie Press Up:


This test will help you assess tightness in your abdominals. Start by lying stomach down with hands at side of chest, legs straight and toes pointed. Next, take a breath and hold it (this will prevent too much compression on the spine while testing). Then, using your arms for leverage, push your chest off the ground as far as you can without lifting your pelvis off the ground. If you can raise up high enough to straighten your arms and still keep your hips down on the ground, you pass. If not, your abdominals are too tight and you fail the test.
Pass / Fail (Circle one)

Lying Hamstring Test:


This test is to check for proper hamstring length which is vital to posture and lower back strength. It is important to realize that even though flexibility is the key, it is even more important to make sure both sides are even. Uneven tightness in the hamstrings will result in great demands on one side of the pelvis and lower back. It is also possible to pull the pelvis into a rotation which can compromise the entire spine. Start this test by lying on your back with one leg along the edge of a doorframe and the other leg lying straight on the floor. Next, position your hips as close as you can to the frame while keeping the stretched leg straight (knee locked, toes flexed toward shin). If you can reach a 90 degree angle between you torso and leg without lifting your hips off the floor or bending your knees, you pass. Also, take note of whether one leg was tighter than the other even if they both pass. Mark pass or fail for each leg as well as whether one side was tighter than the other.

Right Leg: pass / fail
Left Leg: pass / fail

One side tighter than the other?__________________________


Spinal Rotator Stretch:




Next, we should look at the rotators of the spine. Chances are, if one of your hamstrings was tighter than the other, you will fail this test too. Start in a similar position to the lying hamstring test, lying on your back with one leg up and one leg down (both knees straight). This time with arms straight out from shoulders. Lift up your right leg. Slowly, lower your leg across your body (toward the floor). Use your left hand to control leg as it drops. As you lower, pay attention to your right shoulder. The test stops when you feel your shoulder lift off the ground. If your leg can reach the floor across your body without the same side shoulder lifting off the ground, you pass the test. Check both sides and record results.

Right Leg: pass / fail
Left Leg: pass / fail

One side tighter than the other? _________________________

Now that we have done the tests, it's time to treat the problems. As I mentioned earlier in the article, while most people would benefit from regular stretching, it is my intention to help you discover where you need help the most and give you an efficient solution to those problem areas. I am going to recommend three different stretches for each test. These stretches will give you variety and will vary in intensity. Pick at least one stretch for each failing or tight muscle group and do them - 3 times per week (minimum). Spend at least 10 minutes working on your flexibility each time your stretch (more is even better), and I guarantee you will notice a difference in 2-3 weeks.

At this point I must warn you that when golfers initially start stretching muscles that have been overly-tight for many years, they can become more prone to hooking and slicing. While this may be a deal breaker for some, rest assured, it is only because you are generating more rotation and you probably just need to get used to it (maybe even stop some of those bad habits you used to compensate for lack of flexibility).

*All stretches link to www.briankellyfitness.com video database. Click on any to view picture and text.

(Test 1) To stretch the side of your neck try:
Levator Stretch
Seated Levator Stretch
Neck Flexor Stretch

(Test 2) To stretch the front of your shoulder try:
Rope Shoulder Stretch
Kneeling S.B. Stretch
Overhead Rotator w/ Stretch Stick

(Test 3) To stretch your abdominals try:
McKenzie Press (in this case, the test is also the stretch)
Kneeling Hip Flexor Stretch
Band Hip Flexor Stretch (video)

(Test 4) To stretch your hamstrings try:
Seated Single Leg Stretch
Band Hamstring Stretch
Standing Hamstring Stretch

(Test 5) To test the rotators of your spine try:
Standing Lateral Trunk Stretch
Lying Cross Body Stretch (this can be done the same as the test or with a band)
Scorpion Stretch (video)

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