Take these simple steps before the first tee:
Step 1: Do a dynamic warm up with the weighted club before the practice range. (See the Dynamic series in Kellys archive on The Golf Channel)
Step 2: Continue the flexibility exercises starting at the tee box of the 2nd hole while you await your turn to tee off. You will have 2 exercises for every other tee box or you can choose to do one exercise for every tee box.
Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will have a new exercise to perform along with the exercise from weeks prior. Execute each stretch to a comfortable position and hold for 20-30 seconds.
Step 4: Perform the exercise upon approaching the next tee box to stay flexible and injury free for maximum results!
Lets get started!
Place the feet shoulder width apart and place your 5 iron behind the knees just below the hamstrings. Slowly round the back upward. Your club will create slight resistance. Hold for 20 to 30 seconds. Remember to keep both knees bent slightly and the abdomen tight for support.
Sitting on the drivers side of the cart, place the base of your fingers on the bottom of the steering wheel and extend both arms. Then, keeping a slight bend in your elbows, press the heel of your hands downward until you feel the stretch in your forearms Hold for 20 to 30 seconds and repeat.
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 13 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.