Hamstring tightness will cause your pelvis to "tuck" under the spine in the golf swing, causing numerous problems for your swing. In order to counteract that, let's address the hamstrings with some flexibility exercises. A golf-specific exercise I find very beneficial for the hamstrings is called "Rotators." Rotators is a great, dynamic flexibility exercise to stretch the hamstrings and lower back.
(Be sure you are in good health and cleared by your physician before beginning any type of exercise program.)
1. Begin the exercise by placing your feet shoulder-width apart, arms extended overhead, hands clasped, and eyes looking forward.
2. Slowly extend hands down toward the top of your feet. Extend downward to a level where a stretch is felt in either your hamstrings or lower back. Pause for one second and return to the starting position of the exercise.
3. Rotate your torso, shoulders, arms, and head to the right. Extend your hands downward to the outside of the right foot. Pause for one second and return to the starting position of the exercise.
4. Repeat the same exercise sequence to your left. Perform 10-15 repetitions for 1-2 sets of this exercise.
Perform Rotators after completing your Cats Up and Cat Down lower-back stretch.
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