The X-Factor was identified in 1997 by Jim McClean's book The X-Factor Swing.  The X-factor is defined as the difference in rotation between the pelvis and shoulders.  The greater in angle the more torque is produced in the backswing resulting in greater club head speed and greater ball distance.

If you increase your X-factor you will increase your distance.  Here are a couple of stretches you can use to increase your trunk flexibility to gain distance off the tee.

Supine Trunk Twists.  Lie on the mat face up.  Extend your arms out to 90 degrees, palms up, to provide you with a good base of support.  Bend the knees with the feet flat on the ground.  Tilt the toes up (dorsiflex).  Place your tongue in its resting physiological position:  At the roof of the mouth behind the front teeth (swallow with your mouth closed... that's where the tongue ends up).

To perform the stretch rotate the knees to the right side.  Be careful to keep the opposite side shoulder down to the mat. The goal is to lower the right leg all the way to the floor without having the shoulder raise up.  Come back to the start position and repeat for the left side.  Hold the stretch for 20-30 seconds each side.  This stretch can be performed 2-4 times on each side.

A similar exercise to this is the Russian Twist lower.

Seated Med Ball Twists.  Sit on a Duraball Pro Swiss ball with good posture...  Head held high and back over the shoulders...  natural curve in the low back.  Take a 2-4 pound medicine ball and hold it out in front of you at chest height... arms extended. 

While maintaining good posture and the ball out in front of you, rotate to the right as far as possible.  Be sure to keep the pelvis square and immobile.  Go back to center and repeat the motion for 15-20 reps.  Repeat for the left side.  Two to three sets can be performed for each side.  If you don't have access to a medicine ball a 3-5 pound dumbbell can be substituted.

These stretches should only be performed by individuals with no known back problems.  Rotationa exercises can be particularly sinister to the back so go slow and easy.  Always check with your primary care physician before embarking on any new exercise program.

Give us a call if you'd like to determine your current X-factor and track your progress over time as you implement these stretches and improve your trunk range of motion.