Golf pro Simon Holmes discusses how balance comes from the ground up and talks through warming your lower body, especially your hips and knees so you are ready for your first swing.
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(Text on screen): Swing Into Action. 3: Stretching the lower body Simon Holmes, professional golf coach: So, we've got Tim nice and warmed up, done some good cardio so the heart's pumping, got that blood moving through the system. And, in the golf swing, balance really comes from the ground up. So, we're gonna start warming up sort of that lower body: the hips and the knees take such a pounding in a golf swing, so we really need to make sure that you're ready for those first swings. So, what I want you to do, Tim: Stand feet together. There we go. Hold that out in front of you. So, just use your driver as a support. And what we're gonna do is just gently swing this leg. So, if you just support yourself on your left side, get that right foot swinging. Try to stay more stable in your upper body. That's it. Perfect. There you go. And all we're trying to do, you can see the movement's very gentle; it's slow. You're just trying to get a gentle warm-up. You're trying to stretch out those hamstrings. Stretch out the muscles in the glutes here. And just get yourself ready for those first golf swings. So, if we swap legs, we're always trying to do sort of the same amount on each side. Balance is obviously so important and we need to be able to get the right amount of flexibility and stability on those legs. So, this one is stabilizing. This one is getting more flexible. And you can see, you know, is that a little bit more difficult with that leg than the other one? Tim: It's tougher on this side. Simon Holmes: Tougher on the left side. So, it's pretty normal that you have a dominant side so you would expect that the other side is not quite as flexible. So, that's something to work on and perhaps something for you, too, to sort of put into your program: a little bit more flexibility on that left leg. Now, we also want the hips to stop rotating and start being able to hold the load of the body. So, what I want you to do, just put the club a little bit more out in front of you there. Again, toe up. Excellent. And now just rotate it out to the side. That's it. And try to open up all those hips. And across. So, stabilizing on one foot. And, again, just gently increasing the speed, increasing the range of motion. This is a warmup. Just getting yourself ready for those key golf swings. So, both sides. Yet try to get that hip to rotate out. There. That's it. Good. Keep your head out in front of you there. Good. You feel that working those hips? Tim: I especially feel it in here. Simon Holmes: Left hip. So, left hip may be a little target there. So, the next one is, almost out in front of you, hold the driver out in front. Perfect. Now, on these swings here we're gonna get your upper body swinging and let your lower body come with it. So, you're just trying to get sort of gently to that maximum range of motion there and then back the other way. That's it. Keeping the head forward if you can. And again back over. And just trying to keep that stretch, so a little bit of movement there. Keep it going. That's it. And again. So, allowing the hips to go with it. So, four or five or those to get yourself moving; get yourself used to that range of motion. And now what I want you to do is try to really keep ankles, knees, and hips resisting. So, sort of, a little bit your golf posture and now stretch against that. So, you can see . . . that's it; excellent. You feel more stretch there? Is that why you're shaking? OK, and back the other way. That's it. And again. So, really resisting it both ways, stabilizing the ankles, the knees, and the hips. And what we're going to be able to do with these exercises is to get your body ready to do that golf swing. We need it to be loose. We need to make sure that you're gonna be free of injuries, and when you're out on the first hole to be able to really smack that first tee shot straight down the middle and get yourself back onto the golf course. Streaming Well, www.streamingwell.com, copyright 2012

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