We are using a club on the range and a golf specific stretch trainer for your post round exercises. The stretch trainer is specifically designed with foot webbing and handgrips to implement a static stretching process. If you do not have a stretch trainer you can acquire one in the Pro Shop.
Remember: Flexibility is one of the most important components of your golf swing. Stretching can lengthen your golf swing and increase your club head speed. As flexibility decreases, a golfer will try to compensate for the lack of flexibility in the hips, legs and back by altering their swing. If your swing is hindered by poor flexibility you could create stress on the low back region. A thorough golf specific stretching program enhances your capacity to lengthen your muscles which in turn increases your movement range and improving your flexibility.
Review the exercises from weeks 1 through 7. This series is a progression program. Each week you will have a pre-round and post round exercise to do. For example, complete the exercises from weeks 1 through 8 for a total of 9 pre-round and 7 post round exercises! We have more dynamic exercises because of this weeks workout.
Now lets get started...
Stand with the feet shoulder width apart, hips rotated forward and the arms extended at shoulder height holding the club grip and clubhead. Rotate the torso with minimal turn in the hips to create the stretch. Return to the start position and repeat to the opposite side. Slowly increase speed with each repetition.
Stand with both feet shoulder width apart, hips rotated forward and holding the club at the grip and clubhead. Raise the club overhead. Flex both knees slightly and slowly bend at the waist to create the stretch. Return to the start position and repeat to the opposite side. Slowly increase speed with each repetition.
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
If you have questions about your current golf fitness level, take the Fitness Analyzer on KellyBlackburn.com.
Refer to week 6 for your post round stretch for your core!
Click here for training aids from the Golf Fitness Pro Shop!
Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 11 years. Kelly welcomes your email questions and comments, contact her at BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.