Active Isolated Stretching (AIS) for Golf

Stretching to Increase Power

Improving flexibility can help an athlete reach the greatest percentage of their sports potential. For a golfer, a flexibility program could be the missing link to consistent performance!

There are many reasons for athletes to improve their flexibility. The golfer lacking flexibility is continually forced to compensate for range-of-motion restrictions. These compensations directly lead to swing faults, further restrictions and injury.

AIS for golf

• Maximizes available range-of-motion for full swing mechanics

• Prevents injury

• Improves movement patterns

• Properly prepares tissues for practice or play

• Alleviates muscle soreness post-round

• Provides more consistent performance

• Increases power

Golfers at the games highest level can be defined as powerful! Physical power enables the athlete to practice and master their golf skills.

Power = Force x Distance/Time

Force = Physical Strength
Distance = Range-of-motion (Flexibility)
Time = Speed (Elapsed time from point A to B)

From this equation it is easy to see that FLEXIBILITY MEANS POWER!

Both strength and speed are greatly effected by flexibility.

AIS is a “key” ingredient for your success in golf!

Suggested Minimal Golf Stretching

1. Shoulder circumduction
2. Shoulder horizontal extension
3. Shoulder external rotation
4. Shoulder internal rotation
5. Shoulder horizontal flexion
6. Shoulder forward elevation
7. Wrist extension – prone & supine
8. Wrist flexion
9. Wrist abduction/adduction
10. Wrist finger extensor stretch
11. Finger flexor stretch
12. Cervical rotation right/left
13. Bent knee hamstring stretch
14. Straight leg hamstring stretch
15. Psoas stretch kneeling
16. Hip external rotator stretch – supine
17. Hip internal rotator stretch – supine
18. Bent knee trunk flexion
19. Seated trunk rotation
20. Thoracic-lumbar rotation
21. Gastrocnemius stretch