The last couple of weeks we've been discussing the importance of flexibility and in relation to developing effective golf swing mechanics, as well as the training principles for performing flexibility exercises for the golf swing. With this foundation in place, we can implement flexibility training into our golf fitness program.

We can divide flexibility exercises into three different types because the three types of flexibility exercises have three different goals in mind. In last week's article, we discussed how the muscles, connective tissues, and tendons act like rubber bands and the majority of flexibility training is geared toward stretching the muscles, connective tissues, and tendons that are short. Again, using the rubber band analogy, the more you stretch the rubber band, the looser it becomes: Same with the muscles, and connective tissues, and tendons. More importantly, flexibility exercises can allows us to perform the golf swing correctly and unimpeded by any tightness in our joints or muscles.

The three types of flexibility exercises are responsive flexibility training, operational flexibility training and dynamic flexibility training. All three of these categories fall under the bigger umbrella of flexibility training, but each specific category has a slightly different goal. If we utilize them collectively, we can build the ideal flexibility foundation for an efficient golf swing. If we leave one type of flexibility training out of the program, we may compromise our benefits to a certain degree, somewhat like leaving our putter out of the bag.

We're going to break down each type of flexibility exercise over the next few weeks, starting with responsive flexibility training. We have briefly discussed this in the past in regards to assisting the backswing. The main goal of responsive flexibility exercise is to lengthen (stretch) muscle and connective tissues that are shortened (tight). These flexibility exercises get those muscles and connective tissues and tendons to allow joints and muscles to swing clubs unimpeded. This is a category of flexibility training that the majority of golfers understand because, simply put, it's basically stretching. The sole purpose is to stretch muscles that are tight, but remember it's not the only type of flexibility training. Still, responsive flexibility training needs to be a part of our golf fitness program because research indicates the golf swing can create tightness in certain muscles of the body, most commonly the tightness occurs in the lower back, hamstrings and hips. That's because the golf swing stresses those muscles to a high degree during the swing and the muscles get fatigued and become tight. In order to counteract that situation, we must have responsive flexibility exercises in our training program.

There are three very important principals to follow with responsive flexibility exercises, and we talked about two of them last week in the need for consistency (only over a matter of time will muscles elongate) and the need to push to the tissue tension point (stretching to where we feel the muscle elongate, no more or no less). The final principle we need to follow is time under tension, meaning for us to get the greatest benefit, we need to hold the stretch position for 20 to 30 seconds. Research shows if we don't do this during flexibility training exercises we won't get the greatest benefit from it.

With this in mind, a great responsive flexibility training exercise is one I call Openers. It's a great lower, mid- and upper-back responsive flexibility exercise and it's very easy to do.

To begin the exercise, lay on the floor with the left hip in contact with the floor. Bend both knees to approximately a 45-degree angle and rest the right knee on top of the left knee. Extend the arms straight out from the shoulders, rest the left arm on the floor with the hands clasped together.

Slowly raise the left arm off the right arm, raise and rotate the left arm until its resting on the floor opposite the right. Hold for 20-30 seconds, and repeat exercise by laying on right side.

This is a real nice responsive flexibility training exercise for the lower back, which is one part of the body that often gets tight from the golf swing. Keep in mind responsive flexibility exercise stretch muscles that are tight but are just one piece of a complete flexibility training program.

Sean M. Cochran is the personal strength and conditioning coach for 2006 Masters winner Phil Mickelson. He is co-owner of BioForceGolf.com and the author of several books, including most recently, Your Body & Your Swing.

Cochran, who has worked as a strength and conditioning coach for the Milwaukee Brewers and San Diego Padres as well as working individually with players like Chicago Cubs pitcher Mark Prior, started working with professional golfers, most notably Mickelson (who won the 2004 Masters and the 2005 PGA Championship), in 2002.

Recognized as one of the world's foremost authorities in golf-specific strength training, he has spoken at numerous seminars and clinics around the country. BioForceGolf.com was founded in late 2004 to respond to the need of the amateur golfer for quality information on golf-specific-strength training. The site provides subscribers the highest quality information in the areas of golf training, nutrition, and general instruction.