Flexibility on the Fly - Week 4

By Kelly BlackburnJune 27, 2006, 4:00 pm
Welcome to week 4 of the flexibility series On the Fly. Ive taken your suggestions and comments and developed this series covering all aspects of your physical needs to improve your golf game while using workout tools that you can easily take with you anywhere! For this series Flexibility on the Fly well use a stretching aid. If you do not have one, simply visit the golf fitness pro shop The Golf Channel subscribers receive a generous discount!
 
Kelly Blackburn with a stretch trainerFlexibility is vital to the game of golf and general fitness. Stretching while the muscles are warm and supple will increase long-term range of motion. These exercises will speed recovery and reduce the likelihood of residual stiffness. All of the exercises will be performed two times using a static technique (no bouncing) before advancing to the next exercise. The stretch will be accelerated slightly farther the second time, which will produce maximum gains in flexibility. Move into each stretch to a comfortable position. Never stretch to the point of pain and hold each stretch, including acceleration, 30 seconds each.
 
Here are the benefits of this series:
 
1) Improve flexibility to lower the risk of injuries and improve range of motion
2) Increase flexibility of the shoulder girdle for more stability at the top of swing
3) Increase flexibility of the upper legs for improved balance during your swing
4) Increase flexibility of your hip girdle for more power and club head speed
5) Increase flexibility of the lower legs for more push-off power in the downswing
6) Increase the flexibility of the trunk which is critical in making an effective turn
7) Increase the flexibility of the forearms and wrists for better club control
8) Ultimately increase your overall fitness level!
 
Remember to print the exercises from weeks 1, 2 and 3 to combine with this weeks exercises. Let's get started!
 
Bicep & Forearm

Bicep and Forearm Stretch

Start: Standing with your feet shoulder-width apart and your hips rotated forward, place your right hand into the loop of the Stretch Trainer.
 
Action: Holding your arm straight out in front of you, slowly pull downward on the Stretch Trainer until you feel the stretch in your biceps and your forearms.
 
Finish: Hold this stretch for 30 seconds and repeat to the opposite side.
 
Golf & Fitness Connection: Flexible forearms and biceps afford better club control.
 
Tricep

Tricep StretchTricep StretchTricep Stretch

Start: Stand with both feet shoulder width apart and hips rotated forward. Place the loop into the right hand and extend the stretch trainer overhead. Place the opposite hand behind the back and grip the stretch trainer.
 
Action: Bend the elbow of the extended arm and slowly pull downward on the stretch trainer.
 
Finish: Release the tension and repeat but the second time increase the stretch.
 
Tips: Keep the knees and abdomen flexed. Do not arch the back.
 
Golf & Fitness Connection: Flexible triceps assist with distance of the tee.
 
Summer is upon us and it's time to improve your game! See the golf fitness DVDs and training aids available in the pro shop at a considerable savings! Remember you will need resistance tubing to continue this series!
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
Kelly Blackburn Health & FitnessRelated Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 12 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.
  • Day (68) just one back at Australian Open

    By Nick MentaNovember 24, 2017, 6:40 am

    Jason Day posted a second-round 68 to move himself just one off the lead held by Lucas Herbert through two rounds at the Emirates Australian Open. Here’s where things stand after 36 holes in Sydney.

    Leaderboard: Herbert (-9), Day (-8), Cameron Davis (-7), Anthony Quayle (-6), Matt Jones (-4), Cameron Smith (-4), Nick Cullen (-4), Richard Green (-4)

    What it means: Day is in search of his first worldwide victory of 2017. The former world No. 1 last visited the winner’s circle in May 2016, when he won The Players at TPC Sawgrass. A win this week would close out a difficult year for the Aussie who struggled with his game while also helping his mother in her battle with cancer. Day’s last victory on his native soil came in 2013, when he partnered with Adam Scott to win the World Cup of Golf for Australia at Royal Melbourne.


    Full-field scores from the Emirates Australian Open


    Round of the day: Herbert followed an opening 67 with a round of 66 to vault himself into the lead at The Australian Golf Club. He made six birdies, including four on his second nine, against a lone bogey to take the outright lead. The 22-year-old, who held the lead at this event last year and captured low-amateur honors in 2014, is coming off a runner-up finish at the NSW Open Championship, which boosted him from 714th to 429th in the Official World Golf Ranking. His 5-under score was matched by Dale Brandt-Richards and Josh Cabban.

    Best of the rest: Matt Jones, who won this event over Jordan Spieth and Adam Scott two years ago, turned in 4-under 67. Jones is best known to American audiences for his playoff victory at the 2014 Shell Houston Open and for holding the 36-hole lead at the 2015 PGA Championship at Whistling Straits, which was eventually won by Day. Jones will start the weekend five shots off the lead, at 4 under par.

    Biggest disappointment: Spieth has a lot of work to do this weekend if he expects to be in the title picture for the fourth year in a row. Rounds of 70-71 have him eight shots behind the lead held by Herbert. Spieth made a birdie and a bogey on each side Friday to turn in level par. The reigning champion golfer of the year has finished first, second and first at this event over the last three years.

    Storyline to watch this weekend: The Australian Open is the first event of the 2018 Open Qualifying Series. The leading three players who finish in the top 10 and who are not otherwise exempt will receive invites into next summer’s Open Championship at Carnoustie.

    Ogilvy urges distance rollback of ball

    By Golf Channel DigitalNovember 23, 2017, 8:49 pm

    Add Geoff Ogilvy to the chorus of voices calling for a distance rollback of the golf ball.

    In an interview before the start of the Emirates Australian Open, Ogilvy said a "time-out" is needed for governing bodies to deal with the issue.

    "It's complete nonsense," he said, according to an Australian website. "In my career, it’s gone from 300 yards was a massive hit to you’re a shorter hitter on tour now, legitimately short. It’s changed the way we play great golf courses and that is the crime. It isn’t that the ball goes 400, that’s neither here nor there. It’s the fact the ball going 400 doesn’t makes Augusta work properly, it functions completely wrong.’’


    Full-field scores from the Emirates Australian Open


    Ogilvy used an example from American baseball to help get his point across to an Australian audience.

    “Major League Baseball in America, they use wooden bats, and everywhere else in baseball they use aluminium bats,’’ he said. “And when the major leaguers use aluminium bats they don’t even have to touch it and it completely destroys their stadiums. It’s just comedy.

    “That’s kind of what’s happened to us at least with the drivers of these big hitters; We’ve completely outgrown the stadiums. So do you rebuild every stadium in the world? That’s expensive. Or make the ball go shorter? It seems relatively simple from that perspective.’’

    Ogilvy, an Australian who won the 2006 U.S. Open, said he believes there will be a rollback, but admitted it would be a "challenge" for manufacturers to produce a ball that flies shorter for pros but does not lose distance when struck by recreational players.

    The golf world celebrates Thanksgiving

    By Golf Channel DigitalNovember 23, 2017, 6:01 pm

    Here's a look, through social media, at how the golf world celebrates Thanksgiving.

    Lexi Thompson:

    Baking time!!

    A post shared by Lexi Thompson (@lexi) on

    David Feherty:

    Jack Nicklaus:

    GC Tiger Tracker:

    Steve Stricker:

    Golf Channel:

    Frank Nobilo:

    Ian Poulter:

    Tyrone Van Aswegen:

    Happy Thanksgiving: Biggest turkeys of 2017

    By Grill Room TeamNovember 23, 2017, 3:00 pm

    Thanksgiving brings us golf's biggest turkeys of the year. Donald Trump, Grayson Murray and a certain (now-former) tournament director headline the list. Click here or on the image below to check out all the turkeys.